Friday, August 27, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM - 180 |
| Body Fat: | 6 |
| Time of Day: | gym – 5:15 AM |
| Distance: | run – 4.2 miles
commute – 10 miles |
| Time (total): | |
| Time (moving): | run – 30 min |
| Time (stopped): | |
| Speed (moving): | run – 8 mph (7:30 min/mile) for 5 min, 8.5 mph (7:03 min/mile) for 20 min, 8.6 mph (6:58 min/mile) for 4 min, 8.7 mph (6:53 min/mile) for 1 min |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 50s/light drizzle in the AM, 65/sunny/dry/calm by end of day |
| Workout Type: | tempo run |
| Breakfast: | 6:30 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | pushups – 25/25/15/15
| side ball leg lifts | 3x25 each leg | | back extensions | 3x30 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 each leg – 90 lb | | hip abductor | 3x30 – 100 lb | run – treadmill, 1% incline |
| Results: | |
| Comments: | I made it to the gym! Yeah for me! No idea why my motivation is such crap... And even though I made it I almost talked myself out of all my core exercises and my run. In the end I prevailed and had a good day. Whew.
Pushups were hard! I was surprised (read: happy) to get 25 on the second set but then fell apart totally. Oh well.
With the exception of the knee lifts core was tough today. In retrospect I'm really glad I did not abbreviate this workout as that is not a successful recipe for making these things any easier... :)
I positively drug myself up to the cardio loft... the whole time I was trying to justify running less than 30 minutes. Why does your brain have such power? And why can't I use it for good?
In the end it was a good run. I started out and immediately reaped the benefits of the cushioning treadmill vs. the jarring pavement of a street or sidewalk. My left hip has been feeling not quite right when I run outdoors and this was WAY better.
I started right at a 7:30 pace and after five minutes thought, "This is easy..." so dialed it up to 7:03. That felt faster for sure but it was not as hard as I thought it would be so with five minutes left I kept increasing the speed. And it was not a problem! Nice. Now I just need to transfer this to the road. :| |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
Tuesday, August 24, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM
race - 7:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | race – 55 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 70s, sunny, dry, light breeze |
| Workout Type: | |
| Breakfast: | 6:30 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | small bottle w/1 scoop HEED, 2 gels right before the start (I was kinda hungry...) |
| Course: | | clam knee lifts | 3x40 each leg | | side leg lifts | 3x40 each leg | | back extensions | 3x30 | | roam chair knee lifts | 3x40 | race – counter-clockwise down the escape road |
| Results: | Masters
1st prime - 2nd
2nd prime - pack
finish – 8th?
official results |
| Comments: | Okay, I got to the gym nice and early, did some core and then... went home. Originally I was thinking some light cardio would be nice but I just wanted to bug out so figured I should as hating your workouts is the best recipe for not doing them long-term.
At the race I was super glad to finally not be doing the flats.
My legs felt super dead from running and during my warm up (if you can call it that) I had no idea if I was going to feel good or crappy. We rolled around for a couple of laps after a few surges on the hill my legs came around. Whew.
Nikos M (Garage) was his usual spunky self and kept launching. I figured he had won the last three races so it was stupid not to go with so jumped on him when he took off on the hill the third time up. We got away with a Cucina rider and shortly after another Cucina rider bridged and the next lap Michael P bridged up as well.
But it was not working... Nikos was not pulling hard (saving himself for the finish obviously) and neither was Eric (Cucina). Michael burned some matches bridging and then did not sit on! Two rotations later he was gone. One rotation after that the other Cucina rider was gone. We got caught right before the second prime. I was feeling good and my pulls were definitely faster but there was no way I could pull these guys around the whole time and stay away.
There were a few more efforts and once I got away with Matt H but it did not last more than one lap.
At the finish I positioned myself behind Nikos who was behind Matt and figured that would guarantee me placing. Not. We were too far back and the sprint started too late and so with my anemic acceleration I got passed by the fastest guys or could not pass them or something like that. To his credit Michael put in another huge effort at the finish and took 3rd. Way to go. Oh yeah, Nikos won again. :) |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels |
| Clothing: | bib shorts, sleeveless undershirt, short sleeve jersey, cap |
Here are some pictures.
Monday, August 23, 2010
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 180 |
| Body Fat: | 7 |
| Time of Day: | gym – 5:30 AM |
| Distance: | 12 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM – cereal, banana |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | pushups – 25/22/18/15
| side ball leg lifts | 3x25 each leg | | ball hip raisers | 3x20 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 90 lb | | hip abductor | 3x30 – 100 lb | |
| Results: | |
| Comments: | I woke up at 3:30 today! :( But instead of dorking around on the computer, getting all absorbed and not going to the gym I managed to make it. Yes!
Core felt a tad better today than last week – whew.
My legs are still sore from yesterday but not as bad as they were after my run last Wednesday so that's a big improvement! It does appear that I abused one toenail though... what is it with running and toenails? Kinda sucks that it is so darn easy to injure or lose one. And my shoes are plenty big so not sure what was up. |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
Friday, August 20, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM - 181 |
| Body Fat: | 8 |
| Time of Day: | 5:45 AM |
| Distance: | run – 3.9 miles |
| Time (total): | |
| Time (moving): | run – 30 min |
| Time (stopped): | |
| Speed (moving): | run – 8 mph (7:30 min/mile) |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 20 | actual: 20 | | pushups set 2 | goal: 20 | actual: 20 | | pushups set 3 | goal: 20 | actual: 20 | | side ball leg lifts | 3x20 each leg | | ball hip raisers | 3x20 | | roman chair knee lifts | 3x40 | run – treadmill, 1% incline |
| Results: | |
| Comments: | Damn... two days at the gym this week, way to go Martin. And I mean that sarcastically and seriously.
Yesterday my legs (read: calves and hamstrings) were seriously sore and I was more than a little worried that running today was going to suck. Bt waking up this morning I already felt better than yesterday so that was good.
I started out and it felt like my pace was pretty quick but I loosened up over time and after 5 or 10 minutes I was fine. I'm still sore as I write this but it's better than yesterday and I know that in a couple of weeks this will be over with. Maybe even just one week. And I'm psyched that I have been able to ramp up the miles faster than in years past. Hopefully that can continue this weekend...? :) |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
Thursday, August 19, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 180 |
| Body Fat: | 8 |
| Time of Day: | 5:45 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:45 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 20 | actual: 20 | | pushups set 2 | goal: 20 | actual: 20 | | pushups set 3 | goal: 20 | actual: 20 | | pushups set 4 | goal: 20 | actual: 13 | | side ball leg lifts | 3x20 each leg | | ball hip raisers | 3x20 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 each leg – 90 lb | | hip abductor | 3x25 – 100 lb | |
| Results: | |
| Comments: | Wow. Everything was hard today. I even had to cut the reps on the hip abductor from 30 to 25. But I just realized that I have been going to the gym only twice per week so it's no wonder.
My legs are pretty sore/tight from running yesterday – especially my left hamstring – but not as bad as I expected which is good. And if I concentrate really hard, no one can tell that I'm limping when I walk. :)
How about some cardio today Martin? Uh, no thanks. |
| Equipment: | |
| Clothing: | |
Friday, August 13, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM – 179 lb |
| Body Fat: | 7 |
| Time of Day: | gym – 5:45 AM |
| Distance: | 20 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 70s, sunny, dry, wind |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | cable punches | 3x15 each hand – 15 lb | | cross body cable | 3x15 each hand – 15 lb | | roman chair knee lifts | 3x40 | | hip abductor | 3x30 – 100 lb | |
| Results: | |
| Comments: | Not so much in the mood for the gym today so I just did some easy exercises and then lammed outta there.
It was SUCH a nice afternoon that I took the long way home and it was a good call. I still say there is something totally cool about hopping on a single speed bike with platform pedals and cruising around town. When I got to the Ballard Locks I just hopped off and started walking across. No fuss with cleat covers or worrying about wearing down your fancy pants shoes. I love that. |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
Thursday, August 12, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | run – 3.9 miles
commute – 10 miles |
| Time (total): | |
| Time (moving): | run - 30 min |
| Time (stopped): | |
| Speed (moving): | run – 8 mph (7:30 min/mile) |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 50s and foggy in the AM, 80 and sunny/dry by 5 PM |
| Workout Type: | |
| Breakfast: | 7:00 AM – smoothie
9:00 AM - cherries |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 25 | actual: 25 | | pushups set 2 | goal: 25 | actual: 25 | | pushups set 3 | goal: 25 | actual: 15 | | pushups set 4 | goal: max (25) | actual: 16 | | back extensions | 3x30 | | ball side leg lifts | 3x20 each leg | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 each leg – 90 lb | | hip abductor | 3x30 – 100 lb | run – treadmill, 1% incline |
| Results: | |
| Comments: | Yes! I finally made it to the gym; hooray for me.
As of now I am no longer on the official pushup program and have switched over to Martin's program which is just to do some about three times each week.
The first set was cake. The second was not so cake, I had to pause at 20. I had to pause at 10 when doing the third set – yikes!
Core was hard today. But the last time I did anything was Friday six days ago so shame on me. And I mean every single exercise was hard...
The run felt surprisingly good. I was totally expecting soreness and stiffness but that was not the case; at least not very much. The treadmill – although boring as all get out – is MUCH easier on your body than pavement. I just feel so much more relaxed and at ease and all you really have to worry about is your breathing. On the road I'm constantly feeling the shock/impact and I think that more than anything is what makes me sore. I was totally counting the minutes and seconds tho... those 30 minutes took a very, very long time today. |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
Friday, August 06, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM – 177 lb |
| Body Fat: | 7 |
| Time of Day: | gym – 5:30 AM |
| Distance: | run – 3.9 miles
commute – 15 miles |
| Time (total): | |
| Time (moving): | run – 30 min |
| Time (stopped): | |
| Speed (moving): | run – 8 mph (7:30 min/mile) |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 60s, cloudy, dry |
| Workout Type: | |
| Breakfast: | 7:00 AM – cereal
9:00 AM – a whole f'n package of Crostini... :(
10:00 AM – 2 pieces of Pilot Bread w/Nutella |
| Lunch: | 11:00 AM- cherries
1:00 PM - Stonewall's Jerquee
1:30 PM – 32 oz Bolthouse Purely Chocolate (OMG I'm going to be sick...) |
| Dinner: | 7:00 PM - 4 beers, burrito |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 19 | actual: 17 | | pushups set 2 | goal: 19 | actual: 17 | | pushups set 3 | goal: 22 | actual: 20 | | pushups set 4 | goal: 22 | actual: 20 | | pushups set 5 | goal: 18 | actual: 16 | | pushups set 6 | goal: 18 | actual: 16 | | pushups set 7 | goal: 22 | actual: 10 | | pushups set 8 | goal: 45 | actual: 11 | | side ball leg lifts | 3x20 each leg | | ball hip raisers | 3x20 | | roman chair knee lifts | 3x40 | | hip abductor | 3x30 – 100 lb | run – treadmill, 1% incline |
| Results: | |
| Comments: | Not even sure why I listed the goals of day 1 from week 5 here... I'm not anywhere close to what this program is recommending anymore. I should just start Martin's push-up program and do it.
Core was fine and my run was super. I dove in and tried 8 mph (7:30 min/mile) today and it was fine. It did feel fast at first but after five minutes it was better and it just kept getting better as I ran. By the end I felt like I was just loping along. True, I did have to breath harder than yesterday but not that hard. The legs felt super.
Obviously I have decided to eat crap/sugar all day long today... sometimes you just need to indulge I suppose. Occasionally this feels good but usually it just feels like falling off the wagon. Like today. Not so good.
Good thing I plan on seeing a friend tonight and drinking some beer – that should help. Not. |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
Thursday, August 05, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | run – 3.7 miles
commute – 10 miles |
| Time (total): | |
| Time (moving): | run – 30 min |
| Time (stopped): | |
| Speed (moving): | run – 7.7 mph (7:47 min/mile) |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 70s, light rain in the AM, sun, dry, light breeze |
| Workout Type: | |
| Breakfast: | 7:00 AM – cereal
9:30 AM – Odwalla C Monster, almonds |
| Lunch: | 12:00 PM – water, pasta, veggies, Stonewall's Jerquee
1:00 PM – 2 pieces Pilot Bread w/Nutella |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 each leg | | side leg lifts | 3x40 each leg | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 each leg – 100 lb | | hip abductor | 3x30 – 100 lb | run – treadmill, 1% incline |
| Results: | |
| Comments: | Core felt pretty easy today except for the donkey kick where I upped the weight by 10 lb from what I usually use. I suspect there is no need to go any higher, all I need for my core is reps, not heavy weights.
My run felt MUCH better than yesterday – hooray! No crazy tingling in my legs, no awkwardness, just fine really. Maybe I just need one more indoor run tomorrow and then I can hit the bricks? |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | baggy MTB shorts, sleeveless running shirt, sandals |
Wednesday, August 04, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | run – 3.7 miles
commute - 10 miles |
| Time (total): | |
| Time (moving): | run – 30 min |
| Time (stopped): | |
| Speed (moving): | run – 7.5 mph (8 min/mile) |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 70s, sunny, dry |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | 12:00 PM – WAY too many cherries, pasta, veggies, tea, Stonewall's Jerquee, 2 pieces Pilot Bread w/Nutella |
| Dinner: | 5:30 PM – beer
6:30 PM - 3 glasses wine, nuts, dried fruit, peanut butter pretzels
9:00 PM – green salad, bread, cheese, olives |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 19 | actual: 17 | | pushups set 2 | goal: 19 | actual: 17 | | pushups set 3 | goal: 22 | actual: 20 | | pushups set 4 | goal: 22 | actual: 20 | | pushups set 5 | goal: 18 | actual: 16 | | pushups set 6 | goal: 18 | actual: 16 | | pushups set 7 | goal: 22 | actual: 10 | | pushups set 8 | goal: 45 | actual: 10 | | side ball leg lifts | 3x20 each leg | | ball hip raisers | 3x20 | | roman chair knee lifts | 3x40 | | hip abductor | 3x30 – 100 lb | run – treadmill, 1% incline |
| Results: | |
| Comments: | Let me just say that I am hopelessly in arrears with this push-up program. :) I duplicated day 1 from week 5 and I should be on day 2 of week 5 but I'm obviously not even able to do the last day of week 4. Whatever.
I again consciously cut two reps off of each set and made it to set 6 of Martin's push-up program. Then I died.
Today was my first run! I'm signed up for a half marathon in exactly two months so feel kind of under the gun...
The first 10 minutes were awful. My body always rebels against the impact and shock and vibration that is running and I was feeling all tingly and itchy but it did get better and on the up side the effort was super easy. Training starts now. |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
Wednesday, July 28, 2010
| Hours Sleeping: | 7? |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | 15 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 19 | actual: 17 | | pushups set 2 | goal: 19 | actual: 17 | | pushups set 3 | goal: 22 | actual: 20 | | pushups set 4 | goal: 22 | actual: 20 | | pushups set 5 | goal: 18 | actual: 16 | | pushups set 6 | goal: 18 | actual: 16 | | pushups set 7 | goal: 22 | actual: 10 | | pushups set 8 | goal: max (45) | actual: 10 | | bench leg extensions | 3x60 | | torso twister | 3x20 each side – 90 lb | |
| Results: | |
| Comments: | Ha! Today I got the surprise of finding out that I need to do eight sets of push-ups instead of the usual five. With some trepidation I made the conscious decision to shave two reps off of each set and see if I could make it to number seven at least. 45 for the last set...?! Not bloody likely.
As you can see I was not even able to do this.
On the up side I am doing more push-ups now than I have in years so that's gotta be good for something...
Core was pretty abbreviated... not much motivation after killing myself doing push-ups. |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
Tuesday, July 27, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 180 |
| Body Fat: | 8 |
| Time of Day: | gym – 5:30 AM
race – 7:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | race – 50 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | 80, sunny, dry, light wind |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | gym – water
race – small bottle w/1.5 scoops HEED |
| Course: | | ball leg lifts | 3x20 each leg | | side side leg lifts | 3x20 each leg | | roman chair knee lifts | 3x40 | | hip abductor | 3x30 – 100 lb | | donkey kick | 20 – 90 lb, 2x20 100 lb each leg | race – flats, point race format |
| Results: | Masters
1st prime – pack
2nd prime – pack
finish – pack
official results |
| Comments: | Core felt good today. I did not rest much between sets and even upped the weight on the donkey kick. Nice.
I usually really like this race format at Pacific Raceways but tonight was not good for me.
Here is what I should have done: followed Mark M from Starbucks around and around and hopefully gotten as many second places as possible.
Here is what I did: tried to attack once (but the two guys I was with were not strong enough to help me stay away), tried to lead Dave H out, tried to lead Chandler L out (both of which only resulted in 2nd or 3rd place finishes) and eventually just kinda got nothing.
Oh well. Now I am 4th place for the series instead of 2nd. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels |
| Clothing: | bib shorts, sleeveless undershirt, short sleeve jersey, cap |
Monday, July 26, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:45 AM |
| Distance: | 10 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 70s, sunny, dry, light breeze |
| Workout Type: | |
| Breakfast: | 7:00 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 36 | actual: 30 | | pushups set 2 | goal: 40 | actual: 26 | | pushups set 3 | goal: 30 | actual: 20 | | pushups set 4 | goal: 24 | actual: 15 | | pushups set 5 | goal: max (40) | actual: 14 | | back extensions | 3x30 | | roman chair knee lifts | 3x40 | |
| Results: | |
| Comments: | I guess as of today Martin is officially not on the 100 pushups program any longer. :( Seeing as I could not even do the prescribed number in the first set I am now on Martin's pushup program. So there. And I'm going to publish it too. And make millions. You heard me.
I started to do some core and then kinda went home... :)
At least the ride home was great. I rode up Belmont which I have not done in ages and it was no problem. And as close as Lakeview is to I-5, it's fun to ride along that street. Plus, this route lets me soak in all that Broadway has to offer.
These days riding down Broadway is like being in a canyon. Of buildings that is. Both sides of the street now have six story condos on them which is lame from my selfish perspective. So much for outdoor seating 'cuz the sun is gone at about 1:00 PM. But that's 'progress', right? |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
Friday, July 23, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | 10 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 70s, sun, dry, light breeze |
| Workout Type: | |
| Breakfast: | 6:45 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 29 | actual: 29 | | pushups set 2 | goal: 33 | actual: 26 | | pushups set 3 | goal: 29 | actual: 20 | | pushups set 4 | goal: 29 | actual: 15 | | pushups set 5 | goal: max (40) | actual: 10 | | back extensions | 3x30 | | side ball leg lifts | 3x20 each leg | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 each leg – 90 lb | | hip abductor | 3x30 – 100 lb | |
| Results: | |
| Comments: | Obviously this pushup program is a bit too aggressive for me. Today was day three of week four and it crushed me. I think I might try to repeat this week and see if I can improve. Then again, I'm seriously doubting my ability to ever get to 100 so why not just continue and do the best that I can? We'll see.
For the first time since coming back from Portugal the Roman chair knee lifts felt good. That was nice. |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
Wednesday, July 21, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM - 176 |
| Body Fat: | 5 |
| Time of Day: | gym – 5:15 AM |
| Distance: | 20 miles |
| Time (total): | |
| Time (moving): | spinning – 60 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | 70, sunny, dry, some clouds early on but then blue sky |
| Workout Type: | |
| Breakfast: | 7:15 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 25 | actual: 25 | | pushups set 2 | goal: 29 | actual: 29 | | pushups set 3 | goal: 25 | actual: 15 | | pushups set 4 | goal: 25 | actual: 15 | | pushups set 5 | goal: max (36) | actual: 10 | | roman chair knee lifts | 3x40 | | twisters | 3x20 each side | |
| Results: | |
| Comments: | Hahahahaha... Oh man, my pushups are not going well. I am on day two of week four in the program and that extra 30 seconds of rest is just not cutting it. The quantity is going up faster than I am getting stronger big time.
And what's the deal with that last set being so freaking huge? Personally, I get weaker the more I do but this program seems to want you to pull off one monster set at the end of each workout.
Not so much time for core today, just a couple of exercises and the it was off to the spinning studio.
And it was fun! Two friends were there and we have a new instructor who has awesome banter – very motivating. Plus his music selection is fantastic; nothing more than about two years old. Gotta love that.
The workout was not killer in terms of massive sprints of intervals but we did do one 90 second sprint towards the end. That really hurt. I was thinking I can do this, I can do this, I can do this... and then I had to quit five seconds before he told us to. :(
On the upside my weight seems to have returned to normal and I am very happy about that. Amazing that it can fluctuate SEVEN lb in one day, even when I weigh myself at the same time of day and after eating breakfast both times. Maybe I just sweated a lot at spinning...
After riding to work I had to head to downtown for a meeting, then back to work and then to another meeting in Leschi. It sure is fun to be able to get around on the bike instead of driving! |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | baggy MTB shorts, sleeveless running shirt |
Tuesday, July 20, 2010
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM – 183?! |
| Body Fat: | 5?! |
| Time of Day: | gym – 5:30 AM
race – 7:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | race – 1:10 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | gym – water
race – small bottle w/1.5 scoops HEED |
| Course: | | ball leg lifts | 3x20 each leg | | side ball leg lifts | 3x20 each leg | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 each leg – 90 lb | | hip abductor | 3x30 – 100 lb | race – clockwise up the escape road, finish at the top of the hill |
| Results: | Masters
1st prime – 2nd
2nd prime – pack
finish – 8th?
official results |
| Comments: | It was good to do a full core workout again, especially the Roman chair. It's the only real abdominal exercise my lame-ass back will tolerate so I'm bummed when I have to miss it.
When I got home I indulged in a smoothie – probably my favorite breakfast. Then I ran upstairs, jumped on the scale and had a heart attack. Okay, I know that this monster drink weighs at least 2 lb all by itself but still... I need to take a few deep breaths, calm down and then weight myself again tomorrow. One day means nothing. Unless of course you have an eating disorder or low self-esteem. Kidding.
At the race the weather was perfect. Too bad the turnout was less than stellar. We had about 35 racers but it should have been more. In attendance for IJM.org was Dave H (complete with bandages and swollen leg from an infection), Alistair L and me.
The start was mellow, so was the first hill! But then the first lap was over. :)
There were a few probing attacks and a small group even got away for a lap but we were pretty much together for the first prime. I was near the front and got a leadout from Dave. Brian C was looking sharp and had it in the bag; so much so that he started to slow just a bit which allowed me to close... Matt H was behind me and yelled at Brian to go! Damn. I might have had him if not for that last push to the line.
The second prime I was right there, knew when the guy was going to accelerate and just stood still when it happened. Mental block I suppose.
After the prime Matt took off so I went with him. By now I was feeling the effects of STP in my legs (plus I'm not training) so could not contribute as much as I wanted. Luckily this was not a problem for Matt and he was fine with pulling more than his share.
But we only lasted two laps and then after cresting the hill we were joined by Chandler L, Alistair L and Tom H. One would think that this additional power would help us out but no, half a lap later we were back in the bunch.
And my legs were toast! Crap... I had to scramble to stick with everyone the next time up the hill.
I figured I was never going to win a sprint on this course so after letting my legs recover I got myself right on the front as we climbed the hill and at the top took off. It was beautiful. Except for the part where I yanked up on my bars so hard that I did a wheelie and almost hit the deck. :( After getting both tires back on the pavement I was gone. And the gap grew.
I was rolling for one entire lap but the pack was chasing hard plus reality was setting in – I can't sustain these efforts now like I cold in the spring. Two laps later after cresting the hill I was again joined by Matt, Alistair, Tom and Chandler. And then a couple of others. And again the pace fizzled and the chase brought us back.
So with two(?) laps to go it was grupo compacto again. With one to go Dave went to the front and kept the pace high enough that no one was motivated to pass him. He wanted me to get right on his wheel but instead I was in about 5th spot. As we hit the descent Darren P went blowing past all of us and initiated a monster leadout. At the base of the climb he was passed by someone else and the pace stayed really high. As we got to the second pitch of the hill Starbucks dove to the inside/left and I suddenly realized that 5th was too far back. Shit.
I got boxed and by the time I re-started my sprint 10 guys were ahead of me. I managed to real one or two back in but it was lame/useless. Poop.
Not sure whey the breaks did not stick... it seemed to be a combo of us not going fast enough and the bunch being super motivated to chase. And people are getting fitter while I am getting weaker. :) |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels |
| Clothing: | bib shorts, sleeveless undershirt, short sleeve jersey, cap |
Here are some pictures.
Monday, July 19, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 21 | actual: 21 | | pushups set 2 | goal: 25 | actual: 25 | | pushups set 3 | goal: 21 | actual: 15 | | pushups set 4 | goal: 21 | actual: 14 | | pushups set 5 | goal: max (32) | actual: 10 | | side knee raisers | 3x40 each leg | | side leg lifts | 3x40 each leg | | roman chair knee lifts | 3x40 | |
| Results: | |
| Comments: | Jesus. I am so not going to make the goal of 100 consecutive pushups let me tell you. At least not on this regime on in the prescribed amount of time.
Today it was back to just 60 seconds of rest in between sets and look at how I died. Oh sure, I got in a few on my knees after caving but damn, I really petered out there... What do you do now? Repeat week three (this was the beginning of week four)? Continue blindly on? Gonna have to think on that.
By the time I got to core I was kinda worn out. Oh well. I'm guessing that the weekend took more out of me than I thought. |
| Equipment: | |
| Clothing: | |
Friday, July 16, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 22 | actual: 22 | | pushups set 2 | goal: 30 | actual: 30 | | pushups set 3 | goal: 20 | actual: 20 | | pushups set 4 | goal: 20 | actual: 15 | | pushups set 5 | goal: max (28) | actual: 15 | | back extensions | 3x30 | | side ball leg lifts | 3x20 each leg | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 each leg – 90 lb | | hip abductor | 3x25 – 100 lb | |
| Results: | |
| Comments: | Looks like I need to accept defeat! This 100 pushup program is kicking my butt. Not only could I not do all the pushups that were prescribed today but my first set was the only one where they were really consecutive... all the rest I had to pause at least once while doing the set. Sigh. I will keep at it and see how I do.
On the bright side I was able to get on the Roman chair today for my knee lifts – yes! They were kind of tough, the leg extensions on the bench are not a proper substitute it seems. |
| Equipment: | |
| Clothing: | |
Wednesday, July 14, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | 20 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | low 70s, sunny, dry, light breeze |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 20 | actual: 20 | | pushups set 2 | goal: 25 | actual: 25 | | pushups set 3 | goal: 15 | actual: 15 | | pushups set 4 | goal: 15 | actual: 15 | | pushups set 5 | goal: max (25) | actual: 16 | | side ball leg lifts | 3x20 each leg | | bench leg extensions | 3x60 | | donkey kick | 3x20 each leg – 90 lb | | donkey kick | 3x25 – 100 lb | |
| Results: | |
| Comments: | Right then. Today was the first day I could not do the prescribed number of pushups per the master plan. Yes, the plan did allot more rest between sets (90 seconds now instead of just 60) but it was not enough for me. Since the quantity just keeps getting larger I suppose I will just do the best I can from here on.
Core was fine, I did not really do that much...
I had to run an errand after work today and so after headed straight for my favorite route home which down to Ballard, across the locks, through Discovery Park, around the Magnolia bluff and then along the Seattle waterfront and up Capitol Hill.
As I was riding through Ballard there was a woman and two men sitting on a bench enjoying some Tecate pounders and they all obviously already had a great head start on happy hour. The woman turns to me as I roll by and with a blank, thousand yard stare says, "Way to go Jeremy..." AS I continued to the locks I could not help wondering if I looked like a Jeremy or if Jeremy had a bicycle or if she was just so far gone already that she would have said the same thing to a four foot kid on a scooter. I will never know. |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | baggy MTB shorts, sleeveless running shirt |
Friday, July 09, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | 24 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | 90, sunny, dry, light breeze |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 each leg | | side ball leg lifts | 3x20 each leg | | bench leg extensions | 3x60 | | donkey kick | 3x20 each leg – 90 leg | | hip abductor | 3x25 – 100 lb | |
| Results: | |
| Comments: | Core was good! Those darn leg lifts on the ball are tough but I felt like working and it was a great workout.
I had some Drupal training at North Seattle Community College today so decided to ride there. It only took me 35 minutes from my house! Wow... and I was not trying to go fast. In fact, I was trying not to work up a huge sweat as I was going to be sitting in a classroom all day.
It was fun to walk around the campus where I went to school about 10 years ago. Memories and all that.
On the way home, since I was already up north, I decided to hook up with my favorite route home and made a beeline for Ballard. I took some dirt trails through Woodlawn Park and skirted the zoo. It's like a tree tunnel on this trail – very fun to be in the shade and RIGHT next to the animal enclosures. I felt like I was on a safari.
Descending 55th from Phinney Ridge is a blast! Too bad you run right into a stop sign at the bottom.
The Ballard Locks were pretty busy, lots of Asian (Japanese?) tourists out and about. |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | baggy MTB shorts, sleeveless running shirt |
Wednesday, July 07, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | 20 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | 90, sunny, dry, light breeze |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 each leg | | side ball leg lifts | 3x20 each leg | | bench leg extensions | 3x60 | | donkey kick | 3x20 each leg – 90 lb | | hip abductor | 3x25 – 100 lb | |
| Results: | |
| Comments: | Today I was finally able to do some leg lifts on the ball! I still can't do the Roman chair as my elbow has not healed enough but this is the hardest core exercise I do so I'm glad to be back to some extent. I'm hoping the leg extensions on the bench are close enough to the Roman chair that I'll be okay once my elbow heals.
ASIDE – for ages (read: years?) I thought I Had a 36x16 on my town bike and the other day when Shelley and I went for a ride I noticed that she was spinning a little faster than me... Looking at her bike I could clearly read "36" on her chainring but my drivetrain was obscured by grime and grease. When I finally cleaned my bike I found out that my gear is indeed slightly larger...
On the way home I took my favorite route that shows me so many Seattle neighborhoods – I love it. |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
Tuesday, July 06, 2010
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM |
| Distance: | 10 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 70s, sunny, dry |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 14 | actual: 14 | | pushups set 2 | goal: 14 | actual: 14 | | pushups set 3 | goal: 10 | actual: 10 | | pushups set 4 | goal: 10 | actual: 10 | | pushups set 5 | goal: max (15) | actual: 15 | | roman chair knee lifts | 40 | | bench leg extensions | 2x60 | | donkey kick | 3x20 each leg – 90 lb | | hip abductor | 3x25 – 100 lb | |
| Results: | |
| Comments: | Pushups were okay but the last set was a chore. I had to pause after 11 and then do the remaining ones individually with a second of pause between each one.
When I jumped off the Roman chair after my first set of knee lifts I discovered that my left elbow is still oozing out of the bandage when I put this much pressure on it. Shit. Not only is wearing bandages getting really old I am not abler to do my core stuff. And my left hip is also still too sore to put any pressure on so no side leg lifts.
After work Shelley and I took a leisurely spin down to Seward Park and back on our single speed town bikes – fun! |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Friday, July 02, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 179 |
| Body Fat: | 7 |
| Time of Day: | gym – 5:45 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 11 | actual: 11 | | pushups set 2 | goal: 15 | actual: 15 | | pushups set 3 | goal: 9 | actual: 9 | | pushups set 4 | goal: 9 | actual: 9 | | pushups set 5 | goal: max (13) | actual: 13 | | ball hip raisers | 3x20 | | ball leg extensions | 3x20 | | roman chair knee lifts | 40 | | leg extensions | 2x60 | | hip abductor | 3x25 – 100 lb | | donkey kick | 3x20 each leg – 90 lb | |
| Results: | |
| Comments: | Pushups were hard today! The second set was WAY harder than I thought it should be and I barely got 13 on my last one. I like how this 100 pushup program always has a minimum number indicated when they say to do as many as you can on the last set…
While doing core I could not do all the exercise that I wanted because of my scrapes and bruises from the crash on Tuesday. I can't put any pressure on my left hip so no side leg lifts or on the ball stuff. And after one set of the Roman chair knee lifts I noticed that my elbow bandage was oozing on the Roman chair so I wiped that down and did something else. :(
My weight was higher this morning than it has been in like 12 months! I know it's only a pound or two but it sure messes with your head. Not fun. And I'm not a robot meaning I like to eat and drink so have the same trouble managing my weight and portions just like the next guy. Boo hoo, let's all have a pity party for Martin shall we? All right, as you were. |
| Equipment: | |
| Clothing: | |
Monday, June 28, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 10 | actual: 10 | | pushups set 2 | goal: 10 | actual: 12 | | pushups set 3 | goal: 7 | actual: 7 | | pushups set 4 | goal: 7 | actual: 7 | | pushups set 5 | goal: max | actual: 12 | | side leg lifts | 3x40 each leg | | ball hip raisers | 3x20 | | ball leg extensions | 3x20 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 each leg – 90 lb | | hip abductor | 3x25 – 100 lb | |
| Results: | |
| Comments: | Pushups felt fine as did core. Soon I'm hoping to get all the way back to my original core routine.
Legs felt okay riding to and from work, just the usual negative after-affects from standing at my new standing desk most of the day.
Ironic that standing is so good for my back but so bad for my legs. And that I am trying to strengthen my back for an activity (cycling) that requires leg strength! Oh well… |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Friday, June 25, 2010
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | 10 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | damp in the AM then upper 60s in the PM, dry, calm, mostly cloudy |
| Workout Type: | |
| Breakfast: | 6:30 AM – cereal
9:30 AM – 3 pieces Pilot Bread w/peanut butter and honey, tea |
| Lunch: | 12:30 PM – nachos, 2 beers, water
1:30 PM – 2 pieces Pilot Bread w/honey, tea |
| Dinner: | |
| Workout Food: | water |
| Course: | | side ball leg lifts | 3x20 each leg | | ball hip raisers | 3x20 | | ball leg extensions | 3x20 | | roman chair knee lifts | 3x35 | | donkey kick | 3x15 each leg – 90 lb | | hip abductor | 3x25 – 100 lb | |
| Results: | |
| Comments: | Hello soreness my old friend… After just ONE day of core yesterday (after three weeks off) I was sore this morning. Especially the knee lifts – I could really feel my abs. Good to be back at it though.
I rode through the finest of mists on the way to work today – just enough to warrant putting on the rain coat. At the office my shoes were soaked. But it was nice and warm so no biggie.
On the way home I went downtown and then up Capitol Hill. I gotta say… people watching is something I LOVE to do and riding up Pine is prime real-estate for said activity.
There is the intellectual crowd hanging at Bauhouse, the locals at Rudy's, they gays at RPlace, the hipsters at Linda's, the homeless at the Cal Anderson Park playfield sleeping on the synthetic turf, the cops at the East Precinct, the hippies at the Central Market, whatever you want to call them at Trader Joe's and the dog owners at the TT Minor playfield who really should not be there. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, June 24, 2010
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM |
| Distance: | 15 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | low 70s, some clouds, dry, calm |
| Workout Type: | |
| Breakfast: | 6:30 Am – cereal
8:30 AM – 3 pieces Pilot Bread w/peanut butter and honey |
| Lunch: | 12:30 PM – tofu noodle salad, beer, water
1:30 PM – pretzels, water, Stonewall's Jerquee |
| Dinner: | |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 10 | actual: 10 | | pushups set 2 | goal: 12 | actual: 12 | | pushups set 3 | goal: 7 | actual: 7 | | pushups set 4 | goal: 7 | actual: 7 | | pushups set 5 | goal: max | actual: 10 | | clam knee lifts | 3x40 each leg | | side leg lifts | 3x40 each leg | | back extensions | 3x30 | | roman chair knee lifts | 3x30 | | donkey kick | 3x15 each leg – 90 lb | | hip abductor | 3x20 – 100 lb | |
| Results: | |
| Comments: | I'm still not getting enough sleep but it's slowly getting better. Slowly.
Today I started what will hopefully be a six week program to improve my incredibly weak upper body. A long time ago a friend told me about this 100 pushups program and I'm finally giving it a go. I even convinced several co-workers to try it as well. I had intended to begin yesterday but shit happens. Day 1 went well. :)
Core was revealing. After three weeks totally off I had to take it easy so just did the easy exercises and in many cases cut the reps some (out of necessity). I hope to ramp back up to my old levels next week. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Wednesday, June 02, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:45 AM |
| Distance: | |
| Time (total): | core – 30 min |
| Time (moving): | cardio – 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 3x10 | | back extensions | 3x30 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 each leg – 90 lb | | hip abductor | 3x25 – 100 lb | cardio – elliptical trainer, 13 incline, 13 resistance, upper 140s rpm, heart rate in the mid 130s |
| Results: | |
| Comments: | I felt a little better this AM compared to last night in terms of getting sick but my muscles are still super tired.
Core was all about punching the clock today but cardio felt fine. I think I need some time on a beach. :) All this rain is not good for my mental health. |
| Equipment: | |
| Clothing: | |
Tuesday, June 01, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 179 |
| Body Fat: | 7 |
| Time of Day: | gym – 5:45 AM
race – 7:00 PM |
| Distance: | |
| Time (total): | core – 15 min |
| Time (moving): | cardio – 30 min
race – 55 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 50s, light sprinkle at times, mostly dry ground |
| Workout Type: | |
| Breakfast: | 6:45 AM – cereal
10:00 AM – yogurt, fruit, cereal |
| Lunch: | 11:30 AM - Stonewall's Jerquee
12:30 PM – potatoes, coleslaw, tea
2:00 PM – dark chocolate malt balls |
| Dinner: | |
| Workout Food: | water, 1 gel just prior to race |
| Course: | | clam knee lifts | 3x40 each leg | | side leg lifts | 3x40 each leg | | back extensions | 3x30 | cardio – elliptical trainer, 13 incline, 13 resistance, 140-155 rpm, heart rate in the low to mid 130s
race – clockwise up the escape road, finish at the top of the hill |
| Results: | Masters
1st prime – pack
2nd prime – pack
finish – 6th
official results |
| Comments: | I dialed the core WAY down this AM as I was still tender from Saturday. I think it was the right call.
Cardio felt slow to start but then I warmed up and my rpms kept climbing until I was doing 150+ the last 10 minutes. It was good to feel better by the end.
At the race it was Alistair L, Dave H and me. I felt pretty bad. Not only was I tired from Saturday but I felt like I was coming down with some mild ailment. I did my usual ineffectual warm-up or riding a few laps at a slow speed and the first lap of the race was tough!
Darren P was all about breaking away and spent most of the first two laps off the front. I kept waiting for the surge from Dave and soon there it was. And I could barely hang on. :( The effort ripped the field apart and suddenly it was just Dave, Alistair, me, Matt H, Kerry F and Tom H. Always good to see Tom up there for sure.
But we did not persist and soon Darren and a Cucina rider caught back on.
Dave won the first prime and then Alistair got a gap. He just kind of rolled off the front and I sat up since I was feeling like utter crap. Dave joined me in sitting up so we just grabbed wheels for the next five(?) laps while Alistair got the second prime.
In the last five laps there were some surges on the hill and each time I was so close to getting shelled. Once I faked it and after we crested the climb I poured it on but everyone went with me so that did not last long at all. :)
Darren kept getting dropped and caught on twice more from what I recall before getting dropped for good with about two laps remaining.
I got stuck on the front the last lap so just pulled easy into the hill and then tried to go hard. Not. I was sixth of our group of six finishing just behind Tom.
I noticed that my rear tire was slipping some in that last sprint and now that I think back it had been slipping a little during earlier efforts on this hill too… My tires are OLD. This will be the last season on them for sure.
It was great to see Dave beat Kerry in the sprint and to see Alistair stay away for so long. Nice. At least I made the break.
When I got home I had a wicked headache and felt even sicker so had a quick bite, showered, drank some water and hit the hay. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels |
| Clothing: | Sugoi shoe covers, bib shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, cap
I had my wind vest on for the first couple of laps but then took it off – it was balmy and muggy! |
Friday, May 28, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 each leg | | side ball leg lifts | 3x20 each leg | | back extensions | 3x30 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 each leg – 90 lb | | hop abductor | 3x25 – 100 lb | cardio – elliptical trainer, 14 incline, 14 resistance, 140+ rpm |
| Results: | |
| Comments: | I got in the full meal deal in terms of core today… it felt nice.
Cardio again felt really easy. I guess that's because I am using an easy setting on the trainer. :) |
| Equipment: | |
| Clothing: | |
Wednesday, May 26, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 each leg | | side ball leg lifts | 3x30 each leg | | back extensions | 3x30 | | roman chair knee lifts | 3x40 | spinning – with Jamie |
| Results: | |
| Comments: | Finally, spinning felt somewhat better. I think I was going about 80 percent? |
| Equipment: | |
| Clothing: | |
Tuesday, May 25, 2010
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM
race – 7:00 PM |
| Distance: | |
| Time (total): | race – 55 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | relatively warm and wet |
| Workout Type: | |
| Breakfast: | 7:00 AM – cereal
9:00 AM – yogurt, jam, muesli |
| Lunch: | 12:00 PM – bagel, cheese, Stonewall's Jerquee, mini Builder's bar, tea |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 12/10/10/10 | | twisters | 3x30 each side – 12 lb | | roman chair knee lifts | 3x40 | cardio – elliptical trainer, 14 incline, 14 resistance, 145+ rpm
race – points race format, counter-clockwise down the escape road, finish on the flats |
| Results: | Masters
1st prime – pack
2nd prime – pack
finish – 1st
overall – 2nd
official results |
| Comments: | My motivation must be slipping… good thing I'm going on vacation soon.
When I get back from my vacation I will be jumping into this 100 push-ups program and so decided to see exactly how miserably my upper body strength was. Turns out it's good and miserable. Hence the program. Why do this? Just for fun really, I have never been any good at push-ups so this is to see if I can improve and by how much.
Cardio was super easy again. Boring but easy.
At the race it started pissing rain. This track does drain not well at all so once it's wet, it stays wet until all the water evaporates. In attendance were Alistair L, Dave H and myself.
We got the neutral lap out of the way and my legs felt good and heavy. As we climbed the hill for the second time I figured I would put in an effort to see how they were doing and found myself off the front and so just kept going across the line. Somehow this worked twice in a row?!
After a bit Alistair got away with Matt H and they took the first prime before getting absorbed. Strange thing that… On the prime lap I saw that these guys were not catchable by the line but a bridge seemed very doable. I went really had up the hill and only Dave came with me. I pulled around the corner and onto the straight and then pulled off for him to take over. It looked like we would actually catch them but then Dave slowed down? I was not sure if he was tired or had a plan but we crossed the line just behind them, joined them and then tried to continue on. We had started with about 35 riders but my effort on lap two and subsequent surges by others trimmed the bunch dramatically.
This foray did not last as what was left of the pack was chasing hard and we pretty much sat up (and Matt quit working) so at the top of the descent what was left of the pack was together again.
Fast forward to the finish and we're climbing the hill for the last time and someone surges. Alistair gets on, I get on and we're strung out single file. I tell Alistair to go and he manages to keep the pace through the start of the finish straight. I passed him on the right, Matt on the left and I managed to hold everyone off for a comfortable win. Something I have not done in a sprint in ages. Nice. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels |
| Clothing: | Sugoi shoe covers, bib shorts, knee warmers, Craft short sleeve undershirt, short sleeve jersey, arm warmers, wind vest, cap |
Here are some pictures.
Monday, May 24, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:15 AM – 178 lb |
| Body Fat: | 8 |
| Time of Day: | gym – 5:45 AM |
| Distance: | 20 miles |
| Time (total): | core – 30 min |
| Time (moving): | cardio – 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | whatever I wanted… |
| Breakfast: | 7:00 AM – cereal
9:30 AM - 2 bags of Stonewall's Jerquee |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 each leg | | side ball leg lifts | 3x20 each leg | | twisters | 3x30 each side – 12 lb | | back extensions | 3x30 | | roman chair knee lifts | 3x40 | cardio – elliptical trainer, 14 incline, 14 resistance, 140+ rpm
commute – took the long way home via Ballard, the locks, Discovery Park, Magnolia loop, Myrtle Edwards Park, downtown, Pike St |
| Results: | |
| Comments: | I almost did not get to the gym today…! I was lying in bed procrastinating like a sonfofabitch and finally managed to get my ass in gear. Damn, why do I do this to myself? It's not that hard to go but your brain insists on playing these stupid games. STUPID. You hear that brain? Get in line already…
Core felt okay and cardio felt really easy. I have ridden SO little lately it's no surprise that I am totally rested all the time.
Today was the weather window for this week so I jumped at the chance to see some sights and took the long way home. I LOVE this route; you get to see many different parts of the city and so many different kinds of people. It's always enlightening for sure.
As I was climbing up Capitol Hill on Pike Street, this joker was running every single stop light. He'd roll up to the intersection, look both ways, ease across the crosswalk and then just blow the light. I wanted to call him an ass but instead decided to see if there was really any benefit to this behavior. Sure enough, I caught him again and again all the way up the hill. When we finally both arrived at Pike & Madison he could not run the light as there were too many cars. When it turned green I gave it a little extra gas and passed him on our way up to 17th. At that point I really wanted to call him an ass… Shit like that just gives cyclists a bad name and it wasn't like he was getting anywhere faster than I was. And I was riding a single speed bike with platform pedals and tennis shoes while he was on a road bike with clipless pedals! Jerk ass.
Other than that my rode home was divine. :) |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, May 20, 2010
| Hours Sleeping: | 4 – I am setting the kind of record I have no interest in setting here… not sleeping sucks. |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | endurance |
| Breakfast: | 7:15 AM – cereal
8:00 AM – croissant, orange juice
9:00 AM – Pop Tarts, Honest Tea |
| Lunch: | With that kind of a start to the day, why even bother to record my lunch and dinner… |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 12/12/10 | | twisters | 3x30 each side – 10 lb | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 each leg – 90 lb | | hop abductor | 3x25 – 100 lb | cardio – elliptical trainer, 15 incline, 15 resistance, heart rate in the upper 140s to low 150s, 140+ rpm |
| Results: | |
| Comments: | After sleeping in massively (not) I was dragging ass at the gym. It was one of those days where you tell yourself you are going home after the next exercise but you hang in for just one more and then all of a sudden you are doing cardio too. Surprise, surprise…
I can't believe I can't do three sets of 12 push-ups. Sometimes I think I should give 100 push-ups a try.
At 15/15 the elliptical ceases to be a recovery workout by any stretch of the imagination and instead turns into an endurance type effort. Today that was okay though. And hey, it's only 30 minutes. |
| Equipment: | |
| Clothing: | |
Wednesday, May 19, 2010
| Hours Sleeping: | 4.5? |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:15 AM - 174 |
| Body Fat: | 8 |
| Time of Day: | gym - 5:30 AM
walk – 12:00 PM |
| Distance: | walk – 3 miles |
| Time (total): | core – 20 min |
| Time (moving): | spinning – 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | walk - 70 degrees, sun, dry, calm |
| Workout Type: | |
| Breakfast: | 7:00 AM – cereal
10:00 AM - orange |
| Lunch: | 11:00 AM – Pop Tarts
1:30 PM – 2 huge bowls of mixed greens salad, 2 bags of Stonewall's Jerquee, tea, 4 crostini |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 each leg | | side ball leg lifts | 3x20 each leg | | back extensions | 3x30 | | roman chair knee lifts | 3x40 | spinning – with Jamie, mostly intervals, just a couple of sprints |
| Results: | |
| Comments: | Boy, not much sleep does not get you jacked up to exercise. You'd think it would but I'm here to tell you it isn't so. :|
Core felt okay except that I was breaking into a sweat pronto doing the ball leg lifts. The rest was okay.
I only went about 70, maybe 80 percent in the spin class. My legs were blown and I just wanted to add some volume. So when she said make the resistance 8/10, I was probably at 6 or some such thing. And I had no problem with that. :)
On the upside my weight has come down from 181 (where it was Friday the 14th) to 174. Whew. I know that a person my size will fluctuate 2-5 pounds on any given day depending on about a million things but I usually weight myself at the same time of day I had seen it climb slowly. Last week I was trying to take it easy which meant no cardio of any kind at the gym in the AM and not much riding. And I kept eating like crazy. And drinking tons of beer.
Not gorging at dinner, no beer for two days (I know – MAJOR SACRIFICE) and cardio for three days in the AM and I'm back where I want to be.
The walk today was amazing. It must have been 70 degrees at noon and the sun was brilliant. By 3:30 it was raining hard. God bless the NW. |
| Equipment: | |
| Clothing: | |
Tuesday, May 18, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM
Pacific Raceways – 7:00 PM |
| Distance: | |
| Time (total): | core – 30 min |
| Time (moving): | cardio – 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | 60 to upper 50s, dry, mostly cloudy, wind |
| Workout Type: | |
| Breakfast: | 7:00 AM – smoothie
9:30 AM – 2 whole wheat muffins w/peanut butter, water |
| Lunch: | 11:30 AM - Stonewall's Jerquee, Pop Tarts
3:30 PM – carrot juice, Promax bar, tea
4:00 PM – orange, pear |
| Dinner: | 9:15 PM - tiny bit of pasta, piece of salmon, 3 pieces of bread w/butter, water |
| Workout Food: | gym – water
5:00 PM – half a large bottle w/2 scoops HEED, 3 scoops Maltodextrin, 1 scoop protein powder
race – water, gel 15 min prior to start |
| Course: | | ball leg lifts | 3x20 each leg | | side ball leg lifts | 3x20 each leg | | back extensions | 3x30 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 each leg – 90 lb | | hip abductor | 3x25 – 100 lb | cardio – elliptical trainer, 14 incline, 14 resistance, 145 rpm, heart rate in the upper 130s to low 140s
Pacific Raceways – counter-clockwise down the escape road |
| Results: | Masters
1st prime – 2nd
2nd prime – pack
finish – 1st
official results |
| Comments: | Those darn leg lifts on the ball are not getting any easier! I suspect I will just need to start doing a whole lot more or something to make 20 reps seem less grueling. Then again, I just like using words like 'grueling' to attract attention to myself. Maybe they are not tough and I am just a baby? Maybe I just debate myself too much? Or maybe I should just shut up.
Cardio felt pretty good. I got warmed up really quick and then it just flowed. Nice. When my heart rate is at 140 it's not a true recovery workout any longer but that's okay. I feel fresh and want to ramp it up this week.
At the race it was all about timing. But let me set the stage. Attendance was well down from lat week when the perfect trifecta of nice weather, a flat course and no massive race the previous weekend combined to swell the ranks to 75 riders. But we still had 35 or so? Tonight it was Dave H, Alistair L and Corrie M in attendance.
We rolled around quite slowly until the first prime and since I was feeling good I slotted myself into 5th spot on the left side as we hit the hill and gave it some gas out of the saddle. Much of the pack was going right so I shifted up and went 100 percent as I at least had a lateral gap. :)
Unfortunately Mark M from Starbucks was right up there and latched onto me. This guy can CRUSH a sprint but for some reason I still felt confident so shifted up again kept right on driving. For a while I thought I had him. We were neck-and-neck and I still felt strong. But then he did his thing and simply (and apparently effortlessly) squirted ahead of me and beat me by a bike length. Rats. Then again, one bike length is the closest I have come to this guy. Ever. And there was a giant gap behind us. Small consolation.
Other than a few half-hearted efforts from random people, the pace was pretty sedate until the second prime. This time I was out of position (read: I did not actively put myself INTO position) and so watched as Dave did his usual decimation of the field in an uphill sprint. Nice work Dave.
I rolled up to the leaders and as I got there Darren P rolled away. Some guy in red went with him and in the confusion I managed to extricate myself form the bunch as well and joined up with these guys. But it was not to be. Darren did one more pull and then sat up and this other guy only lasted two pulls and the pack was chasing hard so I quit at the top of the descent as there is nothing worse than getting caught at the bottom of the climb.
One lap later I was thinking I better get in a workout or else the race was going to be over soon… As we hit the hill I went up the left side again this time at about 95 percent. Usually I feel like so much fly paper but not today. The only person to go with me was Mark again. I figured fine, this guy can kill me in a sprint but probably not after a few laps so let's do this. And to his credit he pulled his share!
One (or was it two?) laps later I see Dave and some other guy in white chasing so I tell Mark to ease up which he had no problem doing as I was dropping him on the hill at the time. Once we hooked up I put in another pull to get the speed established once more and we were off.
I think our group only rode about three laps together. But it was enough for me to rest up again. With 1.5 laps to go Dave turns to me and says I should go. Okay boss. On the next hill I took off and got the bell.
A month ago I was able to fire off a solid two and maybe even three laps but today I was not even good for one. OUCH. I was okay down the straight but as I approached the descent I was already fading. I spun it out as best I could and then coasted around the corner. Then as the climb started I had to grab a handful of gears. I experienced that sinking realization that I was in a much smaller gear in the same section of road than all the previous laps. :( But what can you do? I tried to limit my losses and not blow completely. But man, I was looking back a lot.
At the base of the last climb I thought my gap was super safe. Half way up I hear Dave screaming and look back to see the pack catch the break I was in and this guy in white tearing up the hill after me.
I got out of the saddle and had to sit right back down. Damn. Another glance back and this guy in white was closing WAY too fast. So I stand back up, shift once and give it the old college try. BUT HE'S STILL CLOSING! Somehow I managed to shift one more time. Thank god I didn't just totally bog down and actually managed to accelerate some.
In the end it was not a photo finish or anything but I only won by a handful of bike lengths. Whew. I guess the hill stunted his effort some. Thankfully.
Talking to Dave after he said Mr. White was sitting on the last two laps and obviously playing possum. Not quite sure how but Dave managed to take 3rd even as the pack was swallowing up the break. Again, nice job. And kudos to Alistair and Corrie. Alistair went up the road a few times and protected my effort as well. And Corrie was a machine! All his efforts were perfectly timed – right after someone else was caught or when there was a lull in the pace. Unfortunately he was always alone.
My win was solely due to timing. I had just enough in the tank to pull it off and was in a move with a teammate. Proof positive that the win does not always (usually in fact) go to the strongest rider. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels |
| Clothing: | knit shoe covers, bib shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, cap |
Monday, May 17, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | core – 25 min |
| Time (moving): | cardio – 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | active recovery |
| Breakfast: | 6:45 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 each leg | | side leg lifts | 3x40 each leg | | ball hip raisers | 3x20 | | ball leg extensions | 3x20 | | roman chair knee lifts | 3x40 | cardio – elliptical trainer, 13 resistance, 13 incline, rpms in the upper 140s, heart rate in the low to mid 130s |
| Results: | |
| Comments: | Core was fine, I dialed it down in terms of exercise difficulty (meaning I chose some easier exercises to do) as I have taken a few days off.
Cardio was kinda fun (what?!) for a change but my calves got sore after. I am a huge wuss! When you increase the incline on this machine and keep your heals down you stretch your calves, go figure. |
| Equipment: | |
| Clothing: | |
Friday, May 14, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 181 |
| Body Fat: | 8 |
| Time of Day: | gym – 5:30 AM
race – 7:00 PM |
| Distance: | |
| Time (total): | gym – 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 60s, sunny, dry, light wind |
| Workout Type: | |
| Breakfast: | 6:45 AM – smoothie
10:00 AM – yogurt, fruit, cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | gym - water |
| Course: | | ball leg lifts | 3x20 each leg | | side ball leg lifts | 3x20 each leg | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 each leg – 90 lb | | hip abductor | 3x25 | |
| Results: | Preseason Friday Night Racing – A
chariot heat – 4th
15 lap scratch race – OTB
6x5 points race - 7th |
| Comments: | Core was okay and okay is pretty good in my book. It did not feel crazy hard and it was not super easy. Although I guess it never really feels super easy…
When I got home and stepped on the scale I had a heart attack. True, it was after ingesting a quart of liquid breakfast but still, in the past (just two weeks ago?) I have been around 178 or even 176 after breakfast. Ever since I resolved take it super easy this week I have been eating like a pig and I guess that can't go on for ever unchecked. Funny how just a little change can affect you. And how slowly you have to change it back for it to last. Quick fixes always are short-lived.
At the track the weather was nice! It took a while for me to get my bike rolling because as usual I had not touched it since last race of last season. :) After finding someone who had a valve extender that I could borrow to inflate my front tire I was good to go.
Warm-up felt awful. I was lagging, my legs felt heavy and when I jumped into a fast paceline after rolling around for three laps it was much too fast and I felt blown after. Damn. So I went easy for a bit, got in another, slower paceline and finally did two accelerations. I was starting to feel a little better.
The first race was my weakest event. A chariot race is one lap and you start with a holder so it's just a massive drag race to the line. I was in third position and Guy T was in 4th and when we started I heard this loud POP next to me and knew his rear wheel had slipped in the dropouts. I kinda got on the wheel in front of me but then they pulled away on the back straight when the sprint really opened up and I was left rolling across the line. This meant I got to watch the chariot final from the infield.
In the scratch race I felt a little better but was being to causal and in these practice races the field is pretty diverse and suddenly when the pace picked up I found myself getting gapped off of the main bunch. I sprinted around the last guy and got back on but then it happened again and this time I could not close the gap. I tried for one lap but no dice. I swung up track, waited for three other guys who were in the same boat and we rode the last two laps together to finish.
I was determined to not to let anyone ride me out of the race this time so tried to stay mid pack. There were two strong attacks early on but it was just one guy each time so we pulled them back and it was not too stressful.
After the second sprint (or was it third?) sprint the pack pulled up and so I took off underneath. I was joined by one person and we stayed away for two laps and then three more riders (all the fast guys of course) caught us and then shortly thereafter the bunch caught us as well. I gut sucked almost to the back trying to find a wheel to rest on… not good. I need to work on that for sure.
With about seven or eight laps to go five guys took off. One lap later this other guy surges away from the bunch and I chase after him. And get away clean! It took me almost a whole lap just to get on his wheel and I could feel the proverbial last match go out when I finally made contact. So of course we hit a corner and he pulls up. :( I did my best for a half lap and when he took over he accelerated again and I kind lost contact. Shit. So I had to ride the last lap solo but still finished ahead of the main pack and it was a nice confidence boost.
At least I was able to dig more than once in that last race and it felt like my spin was ever so slightly smoother in that race as well. All good stuff. |
| Equipment: | Raleigh Rush Hour Pro, 49x14, Neuvation C50 front, Zipp disk rear |
| Clothing: | bib shorts, short sleeve undershirt, short sleeve jersey, cap
I added knee and arm warmers for the last race. |
Here are some pictures.
Thursday, May 13, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM |
| Distance: | 15 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 60s, sunny, dry, light breeze |
| Workout Type: | active recovery |
| Breakfast: | 6:30 AM – cereal, half a chocolate chip cookie
9:30 AM – Pop Tarts
9:45 AM - Stonewall's Jerquee |
| Lunch: | 12:00 PM – tofu sandwich, Clif Bar, tea, carrot juice |
| Dinner: | 6:30 PM – 2 beers, mixed green salad, nachos, 6 Hershey's kisses |
| Workout Food: | water |
| Course: | | push-ups | 12/9/8 | | roman chair knee lifts | 3x40 | | side ball leg lifts | 3x20 each leg | | back extensions | 3x30 | | hip abductor | 3x25 – 100 lb | commute – up and over Dexter |
| Results: | |
| Comments: | Push-ups were NOT as easy today as yesterday and my legs felt a little better after feeling like lead yesterday. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, sleeveless running shirt |
Wednesday, May 12, 2010
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | 15 miles |
| Time (total): | gym – 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 60s, sunny, dry, light breeze |
| Workout Type: | recovery |
| Breakfast: | 6:30 AM - smoothie |
| Lunch: | 10:00 AM - Stonewall's Jerquee, water, orange
12:00 PM – tofu sandwich, tea |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 3x12 | | side ball leg lifts | 3x20 each leg | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 90 lb | | hip abductor | 3x25 – 100 lb | |
| Results: | |
| Comments: | Dang… I feel really tired today. The exercises at the gym were hard but okay. I am realizing that the donkey kick is not such a good exercise to do when I am trying to recover… And riding home was a chore for sure. I can't believe that yesterday took that much out of me but maybe it did?
On the upside, push-ups felt good and my form was great; I'm hoping I can work them in more often as I am SO weak from the waist up. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, sleeveless running shirt, long sleeve running shirt |
Friday, May 07, 2010
| Hours Sleeping: | 3
Crap… I woke up at 1:30, tossed and turned until 2:30 and finally got up to try and fix my busted laptop. I hate not being able to sleep. |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM
VO2 test – 10:00 AM |
| Distance: | |
| Time (total): | core – 20 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | side ball leg lifts | 3x20 each leg | | scissor leg lifts | 50 | | push-ups | 3x10 | | back extensions | 40 | | crunch machine | 40 – 90 lb | |
| Results: | |
| Comments: | I kept the core really brief this AM, just not so in the mood…
At 10 I went up to Real Rehab for my VO2 test. Some guy had won a gift certificate for this in a race and did not want/need it to I stepped in to relieve him. Win/win and all that.
My bike was put on a CompuTrainer and I had to strap on a New Leaf mask and so I looked just like this:
I wore a heart rate strap and the big, black bar next to your ribs is the receiver for your heart rate. There are two sensors that plug into the tube which protrudes from your mask and they measure the amount of oxygen you suck in and the amount of CO2 you blow out. When this reaches a certain ratio you have reached your VO2 max and are done.
Prior to doing this test I had talked to a couple of other people and they described the test as going to failure so I was steeling myself for this kind of an effort. As it turns out, your VO2 max is NOT the same as failure, but it is the max you can go and generate any useful training data.
I got to warm up for about 10 minutes and then they have you establish a cadence of 90 rpm and finally they calibrate the machine and off you go at 100 watts. Every minute they increase the watts by 25.
Let me tell you… 100 watts is like nothing. Hell, 200 watts (when you've only been riding for four minutes) is pretty close to nothing. Somewhere around 275 It started to feel like I was riding a trainer. And wow, does it ramp up from there.
At 300 watts I was breathing pretty good but still in total control. At 350 I was laboring but thought I could go to 450.
ASIDE – at 200 watts I was dreaming about hitting 500. Ha!
At 400 watts I'm working really hard and from the words coming out of the PTs mouth it sounds like I'm close to being done…?! Then at 425 she tells me I'm finished. Kind of a let down to tell you the truth.
So, without any excuses, here are some numbers at my peak VO2.
Time: 12:36
Hear Rate: 155
VO2 (mL/kg/min): 58.1
Kcal (Kcal/min): 23.3
Watts: 400
The first thing the PT said is, "Are you tired?" Thanks. But seriously, I was not very well rested at all. I'm going cardio at the gym most days that I go and had raced four times in the previous seven days so guess what, it showed. It was recommended that I take a few days off, then do some zone 2-3 rides and then add the intensity again. Some day I will simply have to start training with power…
At Cycle University I was able at my best to maintain 360-380 watts for the 10 km TT. And that was with plenty of spikes up over 400 so my body is not so fresh and my fitness has probably dropped off like it does every year when racing starts. Ironic, isn't it?
It also turns out my body is not so good at burning fat. My ability to burn fat dropped off dramatically when I hit zone 3 and fell like a stone when I was in zone 4. Ideally athletes will hold this ability until they are very close to their VO2 max.
Lastly – my recovery time was shite. I stayed hooked up to all the instruments for my three minute cool-down and my heart rate had not returned to zone 1 by the end of three minutes. Nice. This is why I feel so torched after an effort in a race. And of course it is compounded by me not being rested. Again, ideally, athletes should return to their zone 1 heart rate within 60-90 seconds of an effort. Not me.
So it was interesting. It kinda obviates the need for monitoring yourself and for having a training plan as opposed to just riding hard and then riding hard again when you feel like it. It also highlights the biggest rookie mistake people can make when they train which is to go sort hard too often and then not get quality rest. Ideally you should go really hard when are supposed to and then recover fully so you can do it again. Can't believe I fell into that trap as it's what I caution everyone else about…
Always learning. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Neuvation wheels |
| Clothing: | |
Thursday, May 06, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:45 AM
race – 7:00 PM |
| Distance: | 69 miles |
| Time (total): | |
| Time (moving): | ride – 3:38
race – 65 min |
| Time (stopped): | |
| Speed (moving): | 19 mph
max – 40 mph |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | race – mid to low 50s, dry, sunny, light wind |
| Workout Type: | |
| Breakfast: | 6:45 AM - cereal |
| Lunch: | throughout the course of the day – 2 bags Stonewall's Jerquee, tea, water, pear, 2 pieces pizza, Coke, 3 pieces Pilot Bread w/peanut butter and jam, 4 little chocolates, Promax bar |
| Dinner: | |
| Workout Food: | water
one the way to the race – large bottle w/1 scoop protein powder, 3 scoops Maltodextrin, 2 scoops HEED |
| Course: | | ball leg lifts | 3x20 each leg | | side ball leg lifts | 3x20 each leg | | back extensions | 3x30 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 each leg – 90 lb | | hip abductor | 3x25 – 100 lb | race – Seward Park, clockwise |
| Results: | |
| Comments: | Core felt fine today, not bad at all…
After work I met Aaron S and we did one easy lap around Mercer Island. I left work in just short sleeves and shorts because it was looking super awesome out but by the time I got down to Seward my hands were cold and I was under dressed. Dang. So on went the knee and arm warmers and gloves and I was perfect for the race.
In the race I was pure pack fodder. Sure, I could move around easily but if I made an effort it would take me ages to recover. Poop. On the bright side, this direction seemed easier – or perhaps I had a slightly better day – than last week when we went the other direction.
Lyle T, Ryan G and Olivier H were there today – super nice to see them.
It was the Keller Rohrback show tonight. They had at least eight guys in the race and one of them was constantly off the front. Galen E was away for many laps with Russell S and when they got caught he went away again and soloed for the win. And then it was a train of five green kits in the front for the sprint. That's how you get it done.
Just before the race I rode over to the bathroom from the registration table through the grass. BIG mistake. Within 10 feet the grass got really wet and then I was slogging it through a f'n bog! My wheels sank in to the top of the rims and my bike looked like I had been to a truck and tractor pull. :( I was actually worried I would bite it in the first corner so I tried to wipe the mud off my tires in the grass but only succeeded in spreading it around more. Luckily I had no issues and it will be easy to clean my bike.
Riding home after was so nice. I did not need any more clothing and it did not get too dark so no lights needed. Sunset or just after is such a pretty time of day. And it was good for my legs. And turns out a friend of mine Joe M was there tonight taking pictures – see below. Very cool. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Neuvation wheels |
| Clothing: | knee warmers, bib shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, cotton gloves, cap |
Here are some pictures.
Tuesday, May 04, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:15 AM - 176 |
| Body Fat: | 8 |
| Time of Day: | gym – 5:30 AM
race – 7:00 PM |
| Distance: | run – 4 miles
ride – 33 miles |
| Time (total): | core – 30 min |
| Time (moving): | run – 30 min
race – 60 min
ride – 1:32 |
| Time (stopped): | |
| Speed (moving): | run – 8 mph (7:30 minutes/mile)
ride – 21 mph
max – 37 mph |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | 50, windy, dry, mostly cloudy |
| Workout Type: | race |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 each leg | | side ball leg lifts | 3x20 each leg | | roman chair knee lifts | 3x40 | | back extensions | 3x30 | | donkey kick | 3x20 each leg – 90 lb | | hip abductor | 3x25 – 100 lb | run – treadmill, 1% incline
race – clockwise up the escape road |
| Results: | Masters
1st prime – pack
2nd prime – 2nd
finish – 5th
official results |
| Comments: | Core felt better today! I like. For the first time in ages it did not feel super hard, just 'normal' hard. Even those damn leg lifts while on the ball…
It took about five minutes for me to loosen up on the treadmill and after 10 I was feeling really smooth. The last 1.5 minutes I dialed it up to 8.5 mph (7:03 minutes/mile) and that felt fine too. Yes. I gotta say, the treadmill is a) way less impact than running outdoors and b) way easier to go fast on and c) way more boring than being outside. Outside wins easily.
It was just Dave H and I in the race today and Dave was feeling his oats! We rolled out and right away five or so people took off. We reeled them in as we hit eh descent and then on the FIRST hill Dave took off on the left side. Matt H, Tom H and a couple of others went with him and I found myself at the front of the bunch pulling everyone up the hill… so I sat up.
The next time up the hill Kerry F made a strong surge and I knew this was the move so I dug to get on his wheel. Kerry pulled me around the corner and then I brought us up to the break. Done. From here on our gap slowly continued to grow all the way to the finish. Looking around it seemed that all the strong riders were here, no one had missed the train.
Dave did his best to grab the first prime but this guy in a green jersey (forgot the team…) took it easily!? The rest of us in the break were content to roll along and slowly scoop him up. He stayed out in front for one entire lap, not sure exactly why.
I decided to go for the second prime as my legs had finally warmed up but no dice. Kerry and I were neck-and-neck for about 50' but then he pulled away much too easily. :( Some things never change.
After this sprint the pace slowed some and it was actually pretty relaxing. I was climbing the hill in my 53x25 in the saddle under very little stress. Until Dave attacked that is. He went really hard on the hill two or three times and once I was in danger of not connecting again. But everyone else did not look so super hot either – a small consolation.
On one of these accelerations Dave's bike went CLUNK and he faded to the back. He got back on but his cassette was coming loose and I guess his bike auto shifted. Crap. And with about three laps to go as I was sprinting up the hill to stay in touch I noticed that my front tire was getting way too squishy. More crap. But it was a slow leak so I opted to ride it out and see what would happen. Thanks goodness it held.
With half a lap to go I tried to sprint away but my front tire was scaring me out of the saddle so I sat back down and everyone caught me. Since I was on the front and since I could not sprint I decided to lead it out and at least get in a solid effort. I took us down the hill, across the flats and then half way up the climb. As I (carefully) got out of the saddle everyone swarmed me and I finished off the back of our break. Rats.
Cycle University was conducting a clinic tonight AND there were spectators out…! When does that ever happen? They were mostly Kerry fans and would cheer him on each time up the hill. It was cute. :)
My legs came around fairly well today after Sunday so that was good. It was also good that Tom made the move. I think we dropped him with one or two laps to go? He's such a great guy and it would have been fun if he could have hung in there to the end.
it started to sprinkle when we were half way back to the car. As I loaded my bike into the van the skies opened up and it was like being under a faucet! Then the rain turned to sleet, snow and then massive hail stones. Totally nuts. By the time I was merging on to Highway 18 there was at least 2" of snow and hail on the ground. By the time I got on I-5 it had turned to rain and by the time I got to Seattle the sky was mostly clear again. Weather, it can be pretty damn cool. Especially when it waits until AFTER your ride to unleash like this. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Neuvation wheels |
| Clothing: | Sugoi shoe covers, knee warmers, bib shorts, Craft short sleeve wind-front undershirt, Craft long sleeve undershirt, short sleeve jersey, arm warmers, cotton gloves, cap |
Here are some pictures.
Monday, May 03, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM – 174?!
Just last night I was 178, not sure what happened there… |
| Body Fat: | 8 |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | core – 20 min |
| Time (moving): | cardio – 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | active recovery |
| Breakfast: | 6:30 AM – cereal
10:00 AM – 3 pieces rye bread w/honey, water |
| Lunch: | 12:00 PM – massive fish burrito, tea
3:30 PM – pear, water |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 each leg | | side leg lifts | 3x40 each leg | | back extensions | 3x30 | | roman chair knee lifts | 3x40 | cardio – elliptical, 13 incline, 13 resistance, 140+ rpm |
| Results: | |
| Comments: | Oh yeah… my legs were tired from yesterday!
I chose the easiest core exercises I could and did not add any extra crap in. Then I did a truly easy workout on the elliptical, just enough to get a sweat going and loosen up the legs. I felt much better when I was done than when I started so I think that means mission accomplished. |
| Equipment: | |
| Clothing: | |
Friday, April 30, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 10 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 each leg | | side leg lifts | 3x40 each leg | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 90 lb | | hip abductor | 3x25 – 100 lb | |
| Results: | |
| Comments: | |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, April 29, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM
race – 7:00 PM |
| Distance: | run – 4 miles
ride – 61 miles |
| Time (total): | core 30 min |
| Time (moving): | run – 30 min
race – 65 min
ride – 3:06 |
| Time (stopped): | |
| Speed (moving): | ride – 19.8 mph
max – 44 mph |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 50s, partly cloudy |
| Workout Type: | |
| Breakfast: | 7:00 AM – cereal, banana |
| Lunch: | 12:00 PM – lots of Tabouli salad, 3 pieces Pilot Bread w/peanut butter and jam
2:00 PM – Promax bar, tea |
| Dinner: | 5:00 PM – half a large bottle w/3 scoops Endurox R4 |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 each leg | | side ball leg lifts | 3x20 each leg | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 each leg – 90 lb | | hip abductor | 3x25 – 100 lb | run – treadmill, 1% incline, 8 mph |
| Results: | |
| Comments: | Okay, the ball leg lifts are still pretty darn difficult but the rest of my core routine felt better today. Whew…
The run started out feeling awkward. It's my first/only time this week but after five minutes I was rolling along. And by the end it felt easy.
ASIDE – doing any cardio in the gym is phenomenally boring but it takes much less time than going outdoors since I am already there, etc. But I Know I will run out of motivation to keep this up soon and really want to hit a trail so I just need to find the time. Time, that precious commodity…
Riding my nice bike to work is a thrill. Descending through Interlaken is MUCH different on a light road bike than on my single speed town bike. Both are a blast but the race bike is the race bike after all.
It never got properly warm today but the sun was out and it was dry. Sometimes you need to count your blessings. I rolled down to Seward Park and met Greg K and Suzie K. Suzie was going to ride the 6:00 PM race so Greg and I jumped in for a few warm-up laps and to give her some encouragement. I was afraid this might blow me for the 7:00 race but the pace felt surprisingly mild… Still, after about 15 laps Greg and I pulled out.
We took off for the 'main event' and I found myself in the company of Dustin V, Aaron S, Greg and RC R. Nice! I also saw a significant move ease away not 30' from the start line. Since I was in the middle of the pack there was nothing I could do but watch. I know Greg hooked up and maybe Dustin too?
We finally caught them after the first prime – thank in no part to me. I was just hanging on. :( Seriously, every time I stuck my nose in the wind it took me for EVER to recover. I just don't have that kind of power. I was doing okay for a bit drafting everything in sight and then with about 20 or 25 minutes to go I hit a bad patch and was actually worried I would not not finish. Luckily I came around with 15 minutes to go.
I'm hoping that these races will help me and that soon I can actually sprint or bridge or make a move or something… today with two laps to go I resigned myself to just sitting in and simply watched the finishing action from the pack.
It was a really nice evening and riding home with eight people from my team was fantastic. At times like these we always talk about family, travel, life and most things not related to cycling. I like that. I grabbed my smallest gear going up Madrona and headed home. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Neuvation wheels |
| Clothing: | knit shoe covers, knee warmers, bib shorts, Craft short sleeve undershirt, Craft long sleeve undershirt, short sleeve jersey, arm warmers, cotton gloves, cap |
Wednesday, April 28, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM – 178 lb |
| Body Fat: | 8 |
| Time of Day: | gym – 5:15 AM
spinning – 6:00 AM |
| Distance: | |
| Time (total): | core – 40 min |
| Time (moving): | spinning 50 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:15 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 each leg | | side side leg lifts | 3x20 each leg | | hip raisers | 3x20 | | ball leg extensions | 3x20 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 90 lb | | hip abductor | 3x25 – 100 lb | spinning – with Jamie |
| Results: | |
| Comments: | Core was hard… do I sound like a broken record? Maybe I should shut up. Then again, this is MY training log so I probably will not. Take that. [Like anyone cares, I'm probably just talking to myself…]
Spinning felt better than last week. I am NOT going as hard as I used to a couple (three?) years ago when I took part in Abigail's classes downtown but it did feel better. So a quality workout anyway, even if it was not '100 percent'. It was more like 80. |
| Equipment: | |
| Clothing: | |
Tuesday, April 27, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM
race – 7:00 PM |
| Distance: | |
| Time (total): | core – 30 min |
| Time (moving): | cardio – 30 min
race – 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 50s, very wet ground, mostly dry sky (just a couple of sprinkles), mostly cloudy, calm (for a change) |
| Workout Type: | |
| Breakfast: | 6:45 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 each leg | | side ball leg lifts | 3x20 each leg | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 90 lb | | hip abductor | 3x25 – 100 lb | cardio – elliptical, 15 incline, 15 resistance, 140+ rpm |
| Results: | Masters
1st prime – 3rd
2nd prime – 2nd
finish – 2nd
official results |
| Comments: | I totally flaked out about the gym yesterday so was hoping today was going to be different. Thank goodness it was.
It's been a while since any of these core exercises felt easy… I wonder if I have started doing them wrong? Gotten weaker? Perhaps they are harder because I have increased the number of reps or the weight? Regardless, kinda frustrating.
When I got to cardio it was also hard. Somewhere around 14/14 (incline/resistance) it stops being an active recovery workout and turns into a regular old workout. That was the case today. Near the end I checked my heart rate and it was 157; I'm guessing it had been in the upper 150s for the last 15 or so minutes.
At the race it was Alistair L, Dave H and me. Because of the weather attendance was kinda meager but folks were still excited about riding and it looked like it might stay dry for the duration so my spirits were lifted as well.
ASIDE – on the way down we got hammered by the rain twice and it was quite dark as we pulled up. We were all resigned to just sitting in the van until the start… luckily we did not have to.
The pace for the first two laps was pedestrian. Then we got the bell. The finish was at the top of the hill which favors Dave so I just positioned myself near the front and kept my eyes open. As we hit the last part of the climb Kyle B accelerated and Matt H went with. It sure looked like a leadout to me… only problem was it did not last long enough. Dave countered and went straight past so I latched onto Matt's wheel and we rolled across the line in that order – with an enormous gap on the field. As I passed Dave I said, "Let's go!" and the three of us took off.
Everyone worked well together and we decided to just ride through the second prime to keep it that way.
With two laps to go Dave put in a surge on the hill that was hard to follow, I had to dig a bit. Then on the last lap Dave put in a few 'attacks' to try and shake Matt. For some reason I doubted myself and did not counter these accelerations… :( In retrospect it would have been perfect as I was following them with ease and it turns out Matt was getting tired. I can't believe I made that mistake. Oh well.
So we were all together coming up the last hill. The pace slowed dramatically that last half lap and each time I just hit the front and did some tempo. Ditto on this last hill. But I figured by leading it out on the hill I at least had a bike length on everyone.
I saw Dave go out of the corner of my eye and responded as best I could. Matt jumped too but as Dave and I shifted up he popped. Of course sprinting uphill with Dave you need to be able to shift up a LOT and he always manages that extra click that I just can't match. But I did well, we were neck and neck all the way over the summit and he only won by two bike lengths. And I felt strong at the finish. Bonus. But man, I think I finished in my 15 or 14 so he might just have been in his 12. Awesome.
Alistair held on for 2nd in the (much diminished) pack. More Awesomeness. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
| Clothing: | Sugoi shoe covers, knee warmers, bib shorts, Craft short sleeve undershirt, Craft long sleeve undershirt, short sleeve jersey, arm warmers, wind vest, Polypropylene gloves, cap |
Friday, April 23, 2010
| Hours Sleeping: | 4.5? |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | run – 3.9 miles
commute – 10 miles |
| Time (total): | core – 30 min |
| Time (moving): | run – 30 min |
| Time (stopped): | |
| Speed (moving): | run – 7.9 for 4 min then 8 mph |
| Speed (overall): | 7:35 minutes/mile |
| Power: | |
| Total Ascent: | |
| Weather: | mid 50s, cloudy, some rain, light wind |
| Workout Type: | |
| Breakfast: | 6:45 AM – smoothie
10:00 AM – lots of dates. 32 oz Bolthouse Farms Perfectly Protein drink |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 each leg | | side leg lifts | 3x40 each leg | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 90 lb | | hip abductor | 3x25 – 100 lb | run – treadmill, 1% incline, 7.9 mph for 4 min then 8 mph |
| Results: | |
| Comments: | That's two nights in a row with not much sleep and I can feel myself starting to suffer… a nap sure would be nice today but I'm not going to get it. Then again, so would a massage and getting served lunch in a recliner on the beach in Maui. Just add it to the list of reasons why you should pity Martin. :|
I came this close to staying in bed today… but I'm glad I ended up going to the gym for sure.
Core was the same as normal lately meaning it was hard to get really pumped up but my run was pretty good. Physically I felt great, mentally I was pretty bored. Since I Missed my Monday run (when I would have gone 7.9 mph) I started there today. After about four minutes I impulsively upped the speed to 8 mph and really could not tell the difference. In fact, it still felt like I was sort of loping along.
Cool, this means I'm ready to go outside. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, April 22, 2010
| Hours Sleeping: | 4 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 9 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | cable punches | 3x15 (each side) – 20 lb one foot | | cross body cable | 3x15 (each side) – 20 lb one foot | | roman chair knee lifts | 3x40 | cardio – elliptical, 15 incline, 15 resistance, 140+ rpm |
| Results: | |
| Comments: | One of our neighbors was in the alley by our bedroom at 3:00 AM talking to his friend. In a loud voice! Not nice. So this morning Shelley put a Fuck You post-it on his windshield. Nice.
Okay, not that much core today but I did all the cable stuff on one foot and really felt it! My PT told me that this will engage my muscles to keep my body from twisting plus all the complimentary stuff engages to keep you from hitting the deck. And it's nice to try different things and not always be doing the same exercises…
Cardio started out slow but I was up to 140 rpm by five minutes in. Everything was going swimmingly and I was digging the soundtrack which was sort of older New Wave classics when suddenly 'Crazy Michael' walks up to the greeter guy and demands that he change the music to some trance/club crap. I mean I'm as down with dancy music as the next guy but not ALL the time and not ALWAYS at 6:00 AM. Okay? What a douche. |
| Equipment: | |
| Clothing: | |
Wednesday, April 21, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | core – 20 min |
| Time (moving): | spinning – 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 each leg | | ball side leg lifts | 3x20 each leg | | roman chair knee lifts | 3x40 | spinning – with Jamie |
| Results: | |
| Comments: | The host/counter person/reception guy at the gym did not show up on time so when I walked up there were about 15 people hanging out by the door. After a bit Thom decided to try something and went outside on the deck by the Mexican restaurant, walked around to the gym side and went in through the glass doors that are obviously always left unlocked and let us in. Thom saves the day.
Spinning was majorly hard. I did not have me head in it and had to stop twice during some cadence drills where you try to maintain 90 or 100 rpm and keep increasing the resistance. I just could not do it.
Then walking up stairs at work was crushingly hard – what's the deal? Sure, I raced last night and spun this morning but neither workout was THAT hard. I must just be weak. These truths are self evident. |
| Equipment: | |
| Clothing: | |
Tuesday, April 20, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 176 lb |
| Body Fat: | 8 |
| Time of Day: | gym – 5:15 AM
race – 7:00 PM |
| Distance: | |
| Time (total): | core – 30 min |
| Time (moving): | cardio – 30 min
race - |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:45 AM – cereal
10:00 AM – 32 oz Bolthouse Farms Vanilla Chai Tea |
| Lunch: | 11:00 AM – 4 pieces Pilot Bread w/peanut butter, banana, water
1:45 PM – 2 packages Stonewall's Jerquee, tea |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 each leg | | side leg lifts | 3x40 each leg | | ball hip raisers | 3x20 | | ball leg extensions | 3x20 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 90 lb | | hip abductor | 3x20 – 100 lb | cardio – elliptical trainer, 15 incline, 15 resistance, 140+ rpm
race – counter-clockwise down the escape road |
| Results: | Masters
1st prime – pack
2nd prime – 1st
finish – 1st
official results |
| Comments: | OMG…! [And yes, EVERY time I say that my tongue is firmly planted in my cheek.] Every single core exercise was really hard today. What's going on? I only took about four days off. :( What a bunch of crap.
Cardio was fine. I felt somewhat sluggish at first but once I warmed up my cadence did not fall below 140 which was the goal. Martin checks the box.
At Pacific Raceways the weather looked somewhat ominous… the sky was very gray and although I Heard two people say, "The Doppler didn't show anything coming…" my experience was telling me it was going to get moist. Sure enough, as we started to warm up the finest of mists began to appear.
At the start it was not wet yet which was good but due to the potential of rain and because some guys were burning rubber off the drag strip Rory decided to keep us off the flats and run us down the hill. Not a problem with me, I actually like this course more.
For two laps the pace was really mellow. Surprise, surprise… but I appreciated it as my warm up had not really gotten me very warm. And it gave me a chance to say hi to and chat with Matt H. It was good to see him back for sure. On lap three I was close to Dave H and as we hit the last part of the climb he shifted up and stood up and away he went. Matt, Alistair L and two Starbucks guys followed him but by the top of the hill it was all together again. The next time around we got the bell.
One the hill approaching the finish no one tried their luck.
ASIDE – I am continually amazed at how many people wait for the sprint knowing they can't sprint. Is the divine hand going to reach down from the heavens and suddenly infuse their legs with the ability to generate 2,000 watts? Not. Then again, I do sympathize… if you can't break away and you can't sprint you might as well just hang on until the finish and get in a workout. Still, this is a training race.
The sprint wound up and it was Starbucks one and two. right behind them was Dave and me so of course I made 'my move' and rolled by. On the way I told Dave to come with and we were away. WAY away as a matter of fact, our gap was huge at first.
But only at first. I was a bit winded and Dave's pedaling style seemed somewhat labored so I told him to just establish a sustainable pace and if we get caught we get caught. On the next hill the pack was strung out and the tip of the bunch was mere feet behind us as we crested. Alistair jumped by us and I managed to get on his wheel. Behind us Dave kind of sat up and this hesitation effectively slowed the entire bunch. Except for Matt. Knowing better he made a big effort, went around Dave and hooked up with Alistair and I as we rounded the corner and hit the finish straight. Nice.
For some reason I was suddenly warmed up and put in a few big pulls right away. Matt was recovering but Alistair helped and our gap grew again. At this point we had about 25 minutes left?
Matt did not pull for one (two?) laps and I rolled across for the second prime. Then Alistair started to tire and Matt began taking turns which resulted in our speed not dropping. Nice. With two laps to go I started to feel tired but was still pulling strong. With one to go Matt (who never really reveals how much effort he is putting out) was starting to scare me. Alistair pulled all the way down the hill, I kept the tempo up on the climb and in the process unfortunately dropped Alistair. :( At the top I could tell that Matt was not enthusiastic about taking the lead but he did. And then after seeing the pack closing he lead it out on the finish straight. He did not contest the finish and was probably just psyched to be there as this was his first race of the year as far as I know. And honestly, it was great to have him back. Alistair hung on for third and Dave won the pack sprint so it was all good. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
| Clothing: | knit shoe covers, knee warmers, bib shorts, Craft short sleeve undershirt, Craft long sleeve undershirt, short sleeve jersey, arm warmers, Polypropylene gloves, cap |
Thursday, April 15, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM
race – 7:00 PM |
| Distance: | run – 3.8 miles?
ride - 50 miles |
| Time (total): | 2:37 |
| Time (moving): | run – 30 min
race – 32 laps/65 minutes or so |
| Time (stopped): | |
| Speed (moving): | 19.1 mph
max – 42 mph |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 50s, mostly sunny, dry, calm |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 each leg | | side ball leg lifts | 3x20 each leg | | roman chair knee lifts | (25 – 10 lb, 15 no weight) x 3 | run – treadmill, 1% incline, 7.8 mph
race – Seward Park, counter-clockwise |
| Results: | |
| Comments: | Thom was doing some core (read: abs) today so after a couple of exercises I saw him approach the Roman Chair and joined him and called it quits. Company is good to have.
My run today felt fine but I could tell it was a little bit harder than Monday. The incline was the same but I upped the speed .1 mph. Still, not bad at all and I hope to be at 7:30 minute miles very soon.
At the last minute I decided to race today so I had to grab my team kit, a proper bike, all that stuff and head to work. After work I spun down to Seward Park, signed up, rode a bit more, raced and spun home. It was VERY nice to ride to and from a race… it's exactly what a body needs. And what a dream to not be lugging around a trainer, etc., etc.
I rode down in shorts and short sleeves! Perhaps not quite warm enough but the sun was out and it was doable. It cooled off just a little as my race approached but I opted to keep the layers off – it's been too long.
So we start and two laps in a couple of guys roll away. My goal was just to follow wheels and get in a workout. To be honest I was a little intimidated.
Two laps later Adrian H flew the coop and then shortly thereafter a group of eight separated themselves from the pack. I realized that was the move but was stuck. By the time I extricated myself they had opened some road between themselves and the bunch but I gave it a go. I launched up the hill and got away. I put my head down and went around the corner and down the hill as fast as I could but by the time I hit the climb again the pack had me and I had only closed half the gap. :(
This time up the hill I almost got shelled. That little effort really exhausted me so I hung on for deer life and tried to recover for the next few laps.
I felt better after a bit but by then the race was over. Those guys were out of sight and every move was getting swarmed.
With 15 laps to go here comes Adrian again… He sailed right past us and the six or so chasers were not that far behind him but it was mostly for show at this point I think as he sat up and let us catch him on the next climb.
So it was grupo compacto until the finish (well, there was a prime with four laps to go I think). With three laps to go my legs started to feel crampy for the first time this year. I guess this kind of riding is exactly what I need! I tried to punch it up the last hill but just sort of maintained my position. Hard ride that was.
At the race I saw Kenny W working the registration desk in cycling clothes. I did not really think anything of it but then there he was in the bunch. Some people had some definite opinions about this for sure. Personally I'm finding that persecution is too tiring so really have nothing to say. And although there might be ethical questions about his participation I suspect it was not strictly speaking against any rules as this race is not sanctioned by any governing body of cycling. And shit, I have no idea what I would do in the same situation so figure it's best if I keep my mouth shut.
I spun home along the lake with Adrian and talked about racing, penalty boxes and the weather. It got kinda dark but it was so nice to be riding home, not be freezing, all that. I'd love to go back and do this race again. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
| Clothing: | shorts, Craft short sleeve undershirt, short sleeve jersey
On the way home I added knee warmers, arm warmers and a vest. |
Tuesday, April 13, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio – 30 min
race – 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | low 50s, mostly sunny, dry, some wind |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 each leg | | side ball leg lifts | 3x20 each leg | | ball hip raisers | 3x20 | | ball leg extensions | 3x20 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 90 lb | | hip abductor | 3x20 – 100 lb | cardio – Precor elliptical trainer, 15 incline, 15 resistance
race – counter-clockwise down the escape road, finish on the flats |
| Results: | Masters
1st prime – pack
2nd prime – pack
finish – pack
official results |
| Comments: | I was not even psyched for any core and was a tad hung over from my ONE 24 oz beer last night but still managed to do some extra exercises. :| I'll take it.
ASIDE – saying stuff like "not even psyched" makes me feel like I'm in high school. Which at my age is not a bad thing…
On the elliptical I started out at 14 incline and 14 resistance and after five minutes upped each one 'unit'.
ASIDE – 14 or 15 out of what…? How hard am I going? No one knows.
I did notice that 15/15 is not a recovery workout any longer. :) And with this much incline I can feel it in my calves. That was all okay as I had originally intended on riding this AM with Greg K and RC R and Ryan D but it was really wet so opted for the wuss indoor workout.
I also found the cadence indicator for the first time so now I was able to see how fast I was turning this contraption over. 140 rpm was very doable. Each time I tried to hit 150 and hold it I only lasted 30-45 seconds so I saved it for the last minute.
Man, I was sweaty today… just the kind of things you want to read, right? Not sure what was up, maybe another side affect from that stupid beer?
At Pacific Raceways it was Dave H, Nelson J and me. Finally we were off the flats and I was excited about that.
Laps one and two were surprisingly mellow. There were a few surges after that but nothing significant. Then came prime number one and I was nowhere. Rats. So much of this is mental. Add in not being well warmed up and you get a rider that is not very willing to go hard when needed.
Not sure why but the next few laps are hazy… I recall several attacks, some of which were initiated by me and then I was away. I was solo down the last bit of the finishing straight (where I got the prime bell!), around the corner and down the hill. As we climbed back up the pack closed me down and then on the last bit of the climb Dave countered my move and Tom H (Old Town) went with him. Nice. These guys stayed clear across the finish line where Dave got the prime which is all good.
I grabbed some wheels across the line in hopes of countering Dave's move but did not manage to separate myself from the bunch so down the hill we all went together.
My efforts must have warmed me up 'cuz the very next time up the hill when Michael P jammed off the front I followed him and it was relatively easy. We had a nice gap so at the top of the hill I went to the front and encouraged Michael to come with. Sadly it was not to be and the sounds of his reactor core overheating were audible. What to do? Carry on of course.
I was flying. And at the same time I was hurting. As I entered the finish straight I glanced at my clock and was hoping for the two lap sign but no such luck. This meant I was in for a solid 15 or so minutes of TT practice.
The next time around I was still going strong but very close to the edge. And thankfully this time I did get the two laps to go sign.
ASIDE – this is a hard course to stay away solo on… Not only do you need to fight the headwind by yourself but you don't get to draft on the descent and you have zero momentum going into the hill. I was doing okay on the flats – even with the wind – and on the actual descent but as soon as I hit the climb I knew I was going much slower than the pack was.
With one lap to go they had closed the gap some. I was still holding out hope even as they closed it some more by the top of the descent but as I started to climb I looked back and saw it was over. Damn. I got caught near the top of the hill but managed to get right on the wheel of the guy that passed me. And he had a small gap on the field! Ah… if only I could have gone again right then. This guy was pretty gassed.
But so was I. As the pack latched on to my wheel I saw that Dave was near the front so did my best to pick up the pace. No one passed me until the last turn but when they did they did so with authority! I was D O N E.
But Dave got 2nd or 3rd! And I got some accolades which made me feel good inside but did not give me any points. :)
Nelson also did a stellar job of sticking to the plan and was right there at the finish. Nice. Oh yeah, and my hands were a little could, I could have used some thin gloves. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels |
| Clothing: | knit shoe covers, knee warmers, bib shorts, Craft short sleeve undershirt, Craft long sleeve undershirt, short sleeve jersey, arm warmers, cap |
Here are some pictures.
Monday, April 12, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM
run – 6:00 AM |
| Distance: | run – 3.7 miles
commute – 10 miles |
| Time (total): | core – 30 min |
| Time (moving): | run – 30 min |
| Time (stopped): | |
| Speed (moving): | run – 7:47 minute miles I think? |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 each leg | | side ball leg lifts | 3x20 each leg | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 90 lb | | hip abductor | 3x20 – 100 lb | run – treadmill – 1% incline, 7.7 mph |
| Results: | |
| Comments: | Checked the core box and then got the hell out of Dodge and hit the cardio loft. I did manage to up the weight 10 lb on the donkey kick, I suppose that is a good thing.
And you know what? Running is getting better every time. This is just my third (big deal I know) run but I am feeling more fluid. Plus I upped the incline from .5 to 1% and could not tell the difference. I also upped the speed .1 mph and did not feel that. Here's hoping that 8 mph/7:30 minute miles comes just as easily.
The ride home was nice and mellow. I ran an errand in Fremont and then headed up and over Dexter. This is usually a fun route as it's filled with commuters riding home from downtown so I get to see everyone going the other direction.
Today was all about going slow and people watching. And loud music on the iPod. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, April 08, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | 3.8 miles |
| Time (total): | core – 30 min |
| Time (moving): | run - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | active recovery |
| Breakfast: | 6:45 AM - smoothie |
| Lunch: | 10:00 AM - Stonewall's Jerquee
12:00 PM – veggies, mac & cheese, water
2:00 PM – 5 Easter chocolates
3:00 PM – tea |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 each side | | side leg lifts | 3x40 each side | | roman chair knee lifts | 3x40 | | ball hip raisers | 3x20 | | ball leg extensions | 3x20 | run – treadmill, 7.6 mph, .5% incline |
| Results: | |
| Comments: | Still no motivation for core! I'm doing it, but feel like I'm just punching the clock. Oh well…
My run today was already markedly better than Monday. No crazy tingling in the legs or gut, not such bad 'sea legs' after getting off the treadmill and today I upped the speed .1 mph (I know!) and had the incline set at .5% the entire time. MASSIVE difference… But really, it's mostly mental and it helped. Once I feel like 7:30 miles are easy again I will get outside for these hopefully. Heck, by that time it might even be spring in Seattle. :( |
| Equipment: | |
| Clothing: | |
Wednesday, April 07, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | core – 5:30 AM
spinning – 6:00 AM |
| Distance: | 9 miles |
| Time (total): | core – 15 min
spinning – 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | 50, raining |
| Workout Type: | |
| Breakfast: | 7:15 AM - cereal |
| Lunch: | 12:00 PM - 3 pieces Fitness bread w/peanut butter and apple butter, 2 packages Stonewall's Jerquee
3:00 PM – 2 pieces Fitness bread
4:00 PM – 8 Easter chocolates |
| Dinner: | |
| Workout Food: | water |
| Course: | | roman chair knee lifts | 2x50 | | crunch machine | 100 – 80 lb | | back extensions on mat | 50 | spinning – with Jamie |
| Results: | |
| Comments: | I was not psyched about core today… does it show? So I did fewer, longer sets and just got the hell out of there. I was in the groove on the crunch machine but it's not good for my back (I just wanted a change of pace) and after getting off I was sore. :( So I did some easy back extensions on the ground to try and undo the damage I had done.
Spinning was tough! I thought I would be really motivated but three times I had to stop several seconds before the instructor actually said it was okay to stop because my legs were dying.
At least it was a good workout. Nothing crazy hard, I was just having a difficult time getting my head in the game.
I had hoped to take the long way home but after looking outside and seeing the rain come down I opted for the most direct route. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | Vans, knee warmers, baggy MTB shorts, Craft short sleeve undershirt, long sleeve running shirt, long sleeve fleece, rain coat, gloves, cap |
Tuesday, April 06, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 5:00 AM - 175 |
| Body Fat: | 8 |
| Time of Day: | gym - 5:30 AM
race – 7:00 PM |
| Distance: | cardio – 3 miles |
| Time (total): | core – 30 min |
| Time (moving): | cardio – 30 min
race – 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | low 50s, mostly cloudy, dry, windy |
| Workout Type: | |
| Breakfast: | 6:45 AM – cereal
9:00 AM – 2 Aussie Bites (read: butter bites) |
| Lunch: | 11:00 AM – 3 pieces Fitness Bread w/tuna, tea
1:00 PM – most of a tub of yogurt, fruit and granola
3:00 PM – the rest of said tub, water |
| Dinner: | |
| Workout Food: | gym – water
race – small bottle w/1 scoop HEED |
| Course: | | ball leg lifts | 3x20 – each leg | | side ball leg lifts | 3x20 – each leg | | roman chair knee lifts | 4x40 | | donkey kick | 3x20 each leg – 80 lb | | hip abductor | 3x20 – 100 lb | cardio – Precor elliptical, 14 incline, 14 resistance |
| Results: | Masters
1st prime – 2nd
2nd prime – 1st
finish – 6th
official results |
| Comments: | These darn leg lifts on the ball continue to kick my ass! Just when I think they will get easier they don't. Or I miss a few days or whatever. And the thought of doing even more to make 20 seem easier is NOT fun to entertain. Everyone throw a big pity party for Martin now. If you bring gifts and cake I'm serious.
The elliptical trainer felt good on the other hand. My legs were just a tad stiff after my run yesterday so this was just the ticket to loosen them up. Nice.
At Pacific Raceways I actually rolled around for 30 minutes prior to starting… we go there really early. We were doing the flats again so that kinda limits what I can do.
1) Attack all the f'n time and get in a great workout.
2) Try to break away.
3) Sit in and go for the sprints.
I opted for #3. Pussy option? Maybe. Honestly I am a little afraid of blowing so tend to save my energy for later in the race.
Got myself all geared up for the first sprint and went HARD but was on the wrong wheel near the end and so the guy who won was up the road a bit and I rolled across in second place. Not much good when the points are only one deep. :)
I kept an eye on my clock and when I figured we had 1.5 laps to go I launched out of the last turn and down the finish straight. As I crossed the line I got the bell – yes! Timed that one just right. And one rider was coming across to me too so that was gravy. I eased up to let him catch on and then started us off again with a strong pull. We worked together around the corner and down the drag strip and he seemed like he was going well but then as we rounded the big left hand corner I got in front and when I looked back prior to pulling over he was waaaay back there. Rats. But it was easy for me to carry on and get the point. Then I let the pack catch me. Who am I kidding… it would have been super difficult to stay away for another 15-20 minutes.
With two laps to go I was debating going early or trying to sprint. I decided to give the bunch gallop a whirl. I found the Starbucks rider that has been dominating the sprints so far this year and attached myself to his rear wheel. With half a lap left he looks back and says, "What's this, a little shake & bake?" Shit. Sure enough, he started to fall back and as we rounded the last left hand corner I decided we were a bit too far back and shot through an opening on the left and moved up to 20th spot or so.
This time I thought my wheel was going to take me up but then this same guy SHOOTS by us on the left and simply leaves us all in his wake. Damn. He won so easily. I think I let up a bit at the end and rolled across in 6th spot.
Next time I need to try going early and/or we'll hopefully lose this guy in the hills. Can't wait. This just confirms that I am no pack sprinter. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels |
| Clothing: | knit shoe covers, knee warmers, bib shorts, Craft short sleeve undershirt, Craft long sleeve undershirt, short sleeve jersey, arm warmers, Polypropylene gloves, cap |
Monday, April 05, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 176 |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | run – 3.6 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:00 AM – cereal
9:30 AM – big chunk of banana bread
10:00 AM – 4 Easter chocolates |
| Lunch: | 12:00 PM – salad, veggies, potatoes, bread, tea
2:00 PM – 3 more Easter chocolates |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 each leg | | side ball leg lifts | 2x10 each side | | roman chair knee lifts | 3x40 | | cable punch | 3x20 each side – 15 lb on one foot | | cross body cable | 3x20 each side – 15 lb on one foot | run – treadmill, 7.5 mph |
| Results: | |
| Comments: | I tried to do the side leg lifts in the aerobics studio (read: smooth, wood floor) and my bottom leg kept slipping out and away so I just gave up.
On the up side, I think this is the first time I have been able to do the cable exercises on one foot for three sets. Time to give myself a pat on the back.
Friday at work I announced that I was going to try and run a couple of times each week so that I could 1) do a fun trail run if the opportunity presented itself this summer and 2) not have to start from zero this fall when I ramp back up again. Especially since I just signed up for the Leavenworth half marathon on 2 October.
Three months ago 8 mph (7:30 minute miles) felt EASY. Today 7.5 mph (8 minute miles) felt like it was pretty unnatural. Oh well, if I keep it up the rhythm should come back pretty quickly. Will this affect my cycling? Stay tuned and find out. |
| Equipment: | |
| Clothing: | |
Friday, April 02, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 each side | | side ball leg lifts | 3x20 each side | | ball hip raisers | 3x20 | | ball leg extensions | 3x20 | | roman chair knee lifts | 40/40/50 | |
| Results: | |
| Comments: | I could not bring myself to do any cardio today. :( Most likely I got myself all psyched out yesterday by debating it too long. I suck. |
| Equipment: | |
| Clothing: | |
Thursday, April 01, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
ride – 4:45 PM |
| Distance: | 20 miles? |
| Time (total): | core – 30 min
ride – 2:30 |
| Time (moving): | cardio – 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:45 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 each side | | side leg lifts | 3x40 each side | | ball hip raisers | 3x20 each side | | ball leg extensions | 3x20 each side | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 80 lb | | hip abductor | 3x25 | cardio – Precor elliptical, 14 incline, 14 resistance
ride – Fremont, north for a bit, Ballard, Discovery Park, Magnolia loop, Myrtle Edwards Park, Pike, home |
| Results: | |
| Comments: | Things were going great until I got to the last core exercise and suddenly started dreading going upstairs to the cardio loft… not sure why this happens to me. After doing the internal debate for about five minutes I finally decided to do some cardio and although the start was tedious it got better the longer I persisted.
Just one of those mornings I guess. And of course I'm glad I did it.
At the last minute I hooked up with my friend Tony C. I jammed over to his house and did an urban loop and shot the shit the entire time. It was good to catch up!
On the way home the wind really picked up – wow. And once I got home it started raining hard. Good timing. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Wednesday, March 31, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | core – 5:30 AM
spinning – 6:00 AM |
| Distance: | 11 miles |
| Time (total): | core – 15 min
spinning – 55 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | 50, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | 7:15 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 18/18/20 | | roman chair knee lifts | 3x40 | | crunch machine | 40 – 80 lb | spinning – moderate class with Jamie |
| Results: | |
| Comments: | Had to cut the core workout short as I was a lazy ass and did not get to the gym in time…
Spinning was fun and not too strenuous. Sure, it was hard but not all out and I appreciated that today.
On my ride home I chose to go over Dexter and when you pass the Hostess bakery it's like getting a hit of sugar injected straight into your bloodstream – just from the smell! It's intense on any day and pure agony when you are hungry. I bet you could gain weight just by inhaling the aroma for extended periods…
I saw Lang R and Sam J on my ride home. Lang was going the other way so I just waved and he said hi but Sam was going my way so we chatted for a bit about how over the f'n top the host house for his last training camp was. My god. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Tuesday, March 30, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM
race – 6:45 pm |
| Distance: | |
| Time (total): | core – 30 min
ride – 1:15 |
| Time (moving): | cardio – 30 min
race – 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 40s (49?), windy, mostly cloudy, dry until 3 laps to go |
| Workout Type: | race |
| Breakfast: | 7:00 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball hip raisers | 3x20 | | ball leg extensions | 3x20 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 80 lb | | hip abductor | 3x20 – 100 lb | cardio – Precor elliptical, 14 incline, 14 resistance
race – flats |
| Results: | Masters
1st prime – pack
2nd prime – 4th
finish – 1st
official results |
| Comments: | Core felt better than yesterday, what a relief! And I kind of jammed through the workout too, not much rest between sets.
I checked my heart rate again on the elliptical and today it rose to the low 140s and stayed there. That's the difference between 13/13 and 14/14 looks like.
I carpooled down with Aaron S and Eric B. At the race attendance was a little low because of the threat of rain but it held off almost all the way to the end… Nice. We started with 30+ riders, four of which were women.
As we set up for the first prime two women took off and no one followed! I was feeling great but hesitated and they took it. Good for them. One kept going and lasted almost one more lap by herself.
I was resolved to go for the second prime (which came only two laps after the first one) and so got into position but then come sprint time there were three or four guys that were faster than me so what could I do? Keep going, that's what.
The four of us who went for the sprint had separated ourselves from the bunch. I rolled straight past everyone and saw one guy grab my wheel out of the corner of my eye. I thought, this is great, I'll get some help. I pulled hard for about 300 m, pulled over and this guy lasts about 100 feet and proceeds to tell me, "I can't keep this up." Argh. No time to think about it, must keep going. In the car we had talked about how you can sit in or you can get a workout and I had just chosen workout.
I felt pretty good at first and kept the power on to the end of the headwind straight and then was really able to punch it with the tailwind. The wind was pretty strong today and it was swirling so it was not directly at my back but I managed to do this section in the 53x13.
I rounded the big left hand corner and still felt strong into the wind. Not sure what gear I was using here, maybe the 53x16 or 17? It was a strong wind for sure.
After two laps of this I saw that about six or eight riders has separated themselves from the bunch and were chasing me. After one more lap I was hating life but heard "one lap to go" as I passed the finish going the other way and the 4s were getting the bell. I looked back and thought, maybe I can do this… one more lap is not so bad. And then as I crossed the finish line Deanna M gave me the 2 lap board. Ouch!
Then I had a bad patch. I was really bogging down riding into the wind and the chase was gaining on me. But I still managed to spin it up with the tailwind and this time the wind turned a little or something and I was able to use the 53x12. And as I rounded the big left hand corner my gap was big again! Whew.
I just kept it steady so as not to blow and the last time into the headwind I was able to ease off substantially as the gap had really opened up. What a relief and what a moral boost to be able to hold off several riders on a windy day. I heard they were not coordinating their efforts as well as possible and sometimes that is all it takes. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels |
| Clothing: | Sugoi shoe covers, knee warmers, 2 pair bib shorts, Craft wind front short sleeve undershirt, Craft long sleeve undershirt, short sleeve jersey, arm warmers, Polypropylene gloves, cap |
Monday, March 29, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | core – 30 min |
| Time (moving): | cardio – 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | active recovery |
| Breakfast: | 6:45 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 | | side ball leg lifts | 3x20 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 80 lb | | hip abductor | 3x20 – 100 lb | cardio – Precor elliptical trainer, 13 incline, 13 resistance |
| Results: | |
| Comments: | Every single set of every single core exercise was hard today. :(
I checked my heart rate a few times on the elliptical and it slowly rose to the low 130s and just stayed there. I guess that is exactly what I wanted. |
| Equipment: | |
| Clothing: | |
Thursday, March 25, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:15 AM - 176 |
| Body Fat: | 8 |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | core – 30 min |
| Time (moving): | cardio – 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | active recovery |
| Breakfast: | 6:45 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 each side | | ball side leg lifts | 3x20 each side | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 80 lb | | hip abductor | 33 – 100 lb, 12 – 90 lb | cardio – Precor elliptical trainer, 12 incline, 12 resistance |
| Results: | |
| Comments: | I blasted through my core routine today in order to be ready for cardio with Thom. Cardio loves company…
I'm finally starting to figure out these Precor machines. They have beaucoup features and bells and whistles and all I really care about is will I have company. :|
Anyway, 12/12 on this machine is pretty easy and truly an active recovery effort. |
| Equipment: | |
| Clothing: | |
Wednesday, March 24, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM
walk – 12:00 PM |
| Distance: | walk – 3 miles |
| Time (total): | walk – 60 min |
| Time (moving): | core – 20 min
spinning – 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | 65, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | 10:00 AM – peanut butter and jam sandwich
11:00 AM - Stonewall's Jerquee
1:30 PM – peanut butter and jam sandwich, 4 pieces bread, Promax bar, orange juice |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | roman chair knee lifts | 3x40 | walk – marsh loop |
| Results: | |
| Comments: | I arrived at the gym a little later than I wanted to so had to cut my core workout short. I had decided to try a spinning class in order to squeeze in a quality workout prior to the weekend and it started at 6. After spinning I realized why I used to do this… it was great! It's all the high rpm, high intensity stuff that I have not been doing yet this winter.
Walking at lunch was SO nice, it was much warmer than I thought it would be and I even took off my shirt. I know, I know… I was risking being that guy but it was seriously warm and we were sheltered from the wind.
Riding home it was (I think) the first time I was able to comfortably cruise along in just a short sleeve shirt. Nice. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Tuesday, March 23, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM
race – 6:45 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | gym – 25 min
race – 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 50s, mostly sunny, dry, some wind |
| Workout Type: | |
| Breakfast: | 6:45 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | gym – water
race – water |
| Course: | | ball leg lifts | 3x20 | | ball hip raisers | 3x20 | | ball leg extensions | 3x20 | | roman chair knee lifts | 3x40 | race – flats, 2 primes |
| Results: | Masters
1st prime – 5th
2nd prime – pack
finish – top 10 |
| Comments: | Today was my first time doing 20 repetitions on the ball! The first set felt so good I just decided to keep going. The second set did NOT feel so good but the bar had been set. :) That said, the whole gym workout felt like a duty today so I bagged any extra core or cardio. :(
That all changed when I got to Pacific Raceways for the annual BuDu Racing Circuit Racing series. The seasons starts now. :)
In attendance were Dave H and Brian S. At registration I got lucky number 13 because no one else wanted it. Seriously, I got to the window and Rory's daughter asked me if I wanted this number that everyone else had refused. LOL. So of course I took it.
They fired the gun and three guys in some green kit went missing pronto. I sort of surged and when I saw a gap opening up behind me give it a bit more gas and latched on with a handful of other riders. It was a sweet move but they totally botched it. They pulled too long each and they never let anyone else help. WTF? So it was doomed from the start and we were caught after half a lap.
I tried to get into position for the first sprint and sorta did but got like 5th or something. I was torn between sprinting 100 percent and countering the sprint… The end result was me off the front alone looking for help and not getting any. So that was doomed too.
Seeing as no break was going to stick I sought out Kerry F and one or two other riders and flat out told them I was going to counter the 2nd prime. And that they should go with. So who should get away after the sprint? Kerry, Dave and me. Nice. What was not so nice is that Kerry pulled off right away after I got us going and Dave and I were not strong enough to power this for the last 15 minutes of the race. So that was doomed too. Drat.
What to do? If you can't break away you need to win the sprint. I found Dave and told him to look for me at the finish. Then I found Brian and told him to take the front from the end of the drag strip and GO. As we entered the drag strip on the last lap there was Dave but no Brian. Oh well, time for plan B which is Martin leads Dave out alone.
There was a surge on the drag strip and I had to move up to the front behind two riders on the same team that were going hard. I thought this is perfect! And just like that they both slowed down?! So there I was bang on the front with at least 1 km to go. Dave was right behind me and yelled at me not to go too fast so I just kept up the tempo and focused on my peripheral vision.
No one came around me! As we exited the drag strip and rounded the big left hand corner I sped up a bit and then as we exited the corner I gave it full gas and made a beeline for the drag strip. I went close to the wall on our right so that Dave would only have to worry about riders passing him on the left, stuck it into the 12 and floored it.
I felt great! Dave didn't even try to sprint past me until about 100 m to go and when he did he didn't pass me very fast. And when he did he had two bike lengths on the next guy. Nice.
ASIDE – Beth G was killing it out there. She would throw down attack after attack and probably spent a third of the race off the front in some move or another. Good for her. You hear that everyone else? What are you here for if not to race?
ANOTHER ASIDE – i love, and I mean LOVE leading people out when they can deliver the goods. It's so damn satisfying. And hearing Dave say that he could hardly come around me made it even more satisfying. :)
So congratulations Dave for opening up the season where you left off – winning. And thanks to Brian for showing up. 1st place is nice. That was one long-ass leadout but it worked. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels |
| Clothing: | knit shoe covers, bib shorts, knee warmers, Craft short sleeve undershirt, short sleeve jersey, arm warmers, cap |
Monday, March 22, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM |
| Distance: | 11 miles |
| Time (total): | core – 30 min |
| Time (moving): | cardio – 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | low 50s, partly cloudy, dry |
| Workout Type: | active recovery |
| Breakfast: | 6:30 AM - cereal |
| Lunch: | 10:30 AM – peanut butter and jam sandwich
11:00 AM – 2 packages of Stonewall's Jerquee, water |
| Dinner: | 7:30 PM - pasta, veggies, salmon patty, squash, mixed green salad, 2 beers |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x15 each side | | side ball leg lifts | 3x20 each side | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 80 lb | | hip abductor | 3x20 – 100 lb | cardio – Precor elliptical/stair machine, fat burn routine, 10 resistance |
| Results: | |
| Comments: | I tried this new, exceptionally complicated Precor elliptical/stair machine today and I'm not sure I liked it. On the plus side you take really long strides and for taller guys like me that's nice. On the minus side you are bouncing all over the place. I seriously felt like I was on one of those inflatable bounce houses you see at the fair or the birthday party of rich kids.
I took it really easy on the way home. Too often I jam up hills and on this single speed that is not exactly a rest day. This pace was very pleasant to tell you the truth. At one point heading south on Dexter this other commuter went scorching past me – obviously racing – and I just let him go. It was fun. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Friday, March 19, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM – 177 |
| Body Fat: | 7 |
| Time of Day: | gym – 5:30 AM
walk – 12:00 PM |
| Distance: | walk – 3 miles
commute – 9 miles
ride – 17 miles |
| Time (total): | gym – 30 min |
| Time (moving): | ride – 1:12 |
| Time (stopped): | ride – 7:33 min |
| Speed (moving): | 14.1 mph |
| Speed (overall): | 12.8 mph |
| Power: | |
| Total Ascent: | 588 feet |
| Weather: | Riding home it was 60+ degrees! That felt pretty damn nice believe you me. |
| Workout Type: | |
| Breakfast: | 6:30 AM – cereal |
| Lunch: | 11:30 AM – 2 peanut butter and jam sandwiches
1:30 PM - Stonewall's Jerquee
3:00 PM – half a chocolate milkshake, tea |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x15 each side | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 80 lb | | hip abductor | 20/20/30 – 100 lb | walk – the marsh loop around and behind Husky Stadium
ride – across the University Bridge, Burke Gilman Trail to Ballard and back |
| Results: | |
| Comments: | I think I have figured out what is so hard about the leg lifts on the ball… It isn't the actual lifting of the leg or even the stabilizing muscles in my core, it's my weak-ass abs and arms! Maybe I should start doing some push-ups again? I am utterly worthless from the waist up.
For the second day I did 20 donkey kicks on the fancy-pants donkey kick machine [Because at the gym it always takes several thousand dollars to do any exercise ya know.] and it isn't easy. Guess that means I should stick with it. Upping the reps on the hip abductor felt relatively fine.
Riding to work I saw ICE in the grass at the Montlake Playfield… was not expecting to see that.
After I got home Shelley and I squeezed in a tandem ride. It was beautiful out but got really cold really fast…! We scooted down to Ballard and back and realized that this is so fun/close we should do this in the summer and stop for drinks or dinner… |
| Equipment: | commute - Raleigh town bike, 36x16
ride – Co-Motion Robusta, 30/42/53, 12-27 |
| Clothing: | |
Thursday, March 18, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM |
| Distance: | 20 miles |
| Time (total): | core – 30 min
cardio – 30 min
commute – 2:00 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | 50, windy, partly sunny, dry |
| Workout Type: | active recovery in the AM, some temp-ish riding in the PM |
| Breakfast: | 7:00 AM - smoothie |
| Lunch: | 2 peanut butter and jam sandwiches, Stonewall's Jerquee, one cookie, water, pretzels |
| Dinner: | 7:30 PM – 2 beers, chips, guacamole, tuna, squash soup, chop salad |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball side leg lifts | 3x20 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 80 lb | | hip abductor | 3x20 – 100 lb | | crunch machine | 30/30/40 – 100 lb | cardio – elliptical trainer, incline 12, resistance 12 |
| Results: | |
| Comments: | Core overload! I met Thom at the gym and today was his core and cardio day so I whipped through my routine and then joined him for some crunches on the machine and then we hit the cardio loft.
I'm finally learning how to use these Precor machines…! Today instead of letting the machine dictate the workout I just put it on manual and kept it constant and easy. Kinda fun because I had Thom to talk to.
I took the same route home that I was on Tuesday and the wind was almost as strong today but in almost the exact opposite direction. Today was better.
Walking my bike across the Ballard Locks I found an iPod! How fun is that? Then I plowed up through Discovery Park. At the top of a hill this guy on a road bike was about 50' in front of me and when he took a drink form his bottle he dropped it. I was able to swoop in, pick it up and as he turned around I handed it to him and neither of us ever got off our bikes. Nice.
The road I take through the park was strewn with blowdown Tuesday but today it was swept totally clean.
Rounding the Magnolia bluff the view of Rainier was spectacular. You could see so much detail on the mountain. Days like this are to be savored. And since it takes me about 1.5 hours to ride this loop on my single speed I got plenty of time to do it. :) |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, knee warmers, Craft short sleeve undershirt, long sleeve running shirt, wind vest, cap |
Tuesday, March 16, 2010
| Hours Sleeping: | 4 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | 20 miles |
| Time (total): | commute home – 1:25 (I had no idea this ride took so long) |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | low to mid 50s, mostly cloudy, WINDY, some sprinkles |
| Workout Type: | |
| Breakfast: | 6:30 AM – cereal, 2 pieces bread w/butter and jam
9:30 Am – peanut butter and jam sandwich
10:30 AM - Stonewall's Jerquee |
| Lunch: | 12:30 PM – 2 handfuls of pretzels, 2 pieces pizza, water
1:30 PM – dark chocolate bar |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x15 to each side | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 80 lb | | hip abductors | 20/20/30 – 100 lb | |
| Results: | |
| Comments: | Holy crap… no sleep. I was awake at 2, tossed and turned until 3:30 and that's all she wrote. So I dorked around on the computer until it was time to hit the gym. I am going to be so done tonight. :(
The leg lifts on the ball were incredibly hard today… what is going on? I was all red in the face and breathing hard when I finished. Sheesh. At least everything else was fine and I almost nonchalantly did a lot more hip abductors than normal so I guess it's time to up that.
Riding in to work today was much warmer than yesterday, no wind layer needed.
Riding home sure was exciting! It was really windy and there was blow down all over the place. I got strafed by a rain cloud and it could have been miserable but luckily the rain move by rather quickly and I just got spit on. Riding along the Seattle waterfront I was going sub 10 mph into tons of wind.
I rode home via the Ballard Locks and saw them drained for maintenance which I have never seen before. They are DEEP.
I went hard into the wind and up a couple of hills and it felt good today. Not exactly a structured workout and I was riding platform pedals but hey, still fun. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Monday, March 15, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | 15 miles |
| Time (total): | core – 30 min
cardio – 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 40s to low 60s, dry, mostly sunny, calm |
| Workout Type: | active recovery |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x15 | | roman chair knee lifts | 3x40 | | cable punch | 3x15 – 15 lb (one foot) | | cross cable pull | 3x15 – 15 lb (one foot) | | donkey kick | 3x15 – 80 lb | | hip abductor | 3x20 – 90 lb | cardio – elliptical trainer
commute – straight to work and the home via Seattle waterfront and downtown |
| Results: | |
| Comments: | Oh MAN was I sleepy tired this morning… and I went to get around nine! What gives? Daylight Saving Time does not affect me that much.
Once at the gym I committed to the stupid (read: hard) leg lifts while on the ball again. I can really feel how these work all the complimentary muscles in my core so would like to get better at them.
And I even did some cardio! Hoo boy, Martin is really doing it up. I was not sure if it would dry up enough for me to ride into work so figured better safe than sorry. Turns out I got lucky and was able to ride in.
While on the elliptical trainer – I'm still learning how to use these new ones – I had the resistance up too much and suddenly it was so NOT a recovery workout. I had to keep tapping it down (and then up later when it got too easy because of my adjustment) but hey, it was fine.
ASIDE – there is no place for me to 1) store a wet bike or 2) hang wet clothes at work (and don't even think about taking a shower) so I can only commute on two wheels when it's nice out. You would think the UW was super bike commuter friendly but if you did you would be wrong.
Riding home was SO nice… shorts and short sleeves. I KNOW! |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Friday, March 12, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | 40 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x15 | | side ball leg lifts | 3x20 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 80 lb | | hip abductor | 3x20 – 90 lb | |
| Results: | |
| Comments: | Jesus… it was NOT easy to get out of bed today. For that matter, the alarm has been waking me up these last three days which is unusual for me. Then after it goes off, I lie there debating the merits of going to the gym.
Glad I finally drug myself there today.
We play stupid games with ourselves, and the longer we play them the more likely we are to lose.
Anyway… the leg lifts on the ball continue to be hard but I can feel some progress so good for me. The Roman chair knee lifts were tough today, maybe because I did sets of 50 yesterday? Probably not.
Just checking the boxes today. |
| Equipment: | |
| Clothing: | |
Thursday, March 11, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | core – 20 min
cardio – 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | active recovery |
| Breakfast: | 8:15 AM – big tub of yogurt, fruit and muesli |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x15 | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | roman chair knee lifts | 2x50 | cardio – elliptical trainer, random, 12 resistance |
| Results: | |
| Comments: | Those darn leg lifts on the ball are hard! Glad to check that box this morning.
Thom was doing core and cardio today so I cut my workout a bit short in order to join him in the cardio loft. It was a nice change since I have not done this in a while (months?) and I'm realizing that just doing nothing is NOT the best way to recover.
My gym got all this new cardio equipment a couple of months ago and now every machine has a headphone jack, a small television screen, cable TV, FM radio and an iPod cord so you can plug in your iPod and listen to the music on it or even watch movies you might have on it. Pretty darn neat.
My heart rate started in the teens, quickly went into the 120s and then slowly climbed up to the 150s and stayed there for the last 20 or so minutes. It was kind of fun to do something new/different and great fun to have someone to talk to while doing it. |
| Equipment: | |
| Clothing: | |
Wednesday, March 10, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM
indoor TT – 5:30 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | indoor TT #1 – 14:52
indoor TT #2 – 14:59 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 362
indoor TT #2 – 353 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | threshold intervals |
| Breakfast: | 6:30 AM – cereal
10:30 AM – 3 pieces Pilot Bread w/peanut butter and jam, tea |
| Lunch: | 12:00 PM - Stonewall's Jerquee
2:30 PM – steamed rice, veggies, water, dark chocolate |
| Dinner: | |
| Workout Food: | gym – water
indoor TT – large bottle w/1.5 scoops Cytomax |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 80 lb | | hip abductor | 15/15/20 – 90 lb | indoor TT - 10 km rolling course |
| Results: | official results |
| Comments: | Mein Gott im Himmel! I was given a dose of perspective today at the indoor TT.
But first my core. It was okay but after 10 days off the Roman chair was hard… everything else was fine surprisingly.
So back to the indoor TT. I was psyched to do well but knew I had not yet recovered from my week of riding in Maui. And doing nothing Monday and Tuesday was probably not the best recipe for optimal recovery, some active rest would have been better. But I was resolved to give it a go and hoped for something around 370 watts in my first heat.
Well, it didn't happen… I got off to a roaring start and then just as quickly had trouble breathing and finding any kind of rhythm. In fact, I was really laboring! My average went from 380 to 370 and I finished barely above 360.
At the same time Sam J churned out 462 watts after having raced down here on his bike and jumping on the trainer mere minutes before we started. Jesus H.
I resolved to start a tad more subdued the second time and see if I could perhaps ramp it up as I died a slow death in heat one and faded all the way to the finish. After starting slower I soon realized that this would just be a slower ride period. :( But I did manage to turn my legs over a bit better on the descents in heat two, that was a huge problem in heat one. And really, a couple of months ago I would have been totally stoked with these numbers so maybe I should not pout so much.
The perspective was provided by Sam. He started the second heat slower than the first thinking it was going to hurt something serious and then just ramped it up and up and UP. Incredibly he pumped out 468 watts the second time and lowered his time from 13:36 to 13:29 as well.
This guy weighs just five pounds more than me and is generating 100 more watts. Oh yeah, he's also 21 years younger but still, damn! It was amazing to watch.
Now I need some more active recovery and then I want to race! |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Neuvation wheels |
| Clothing: | |
Saturday, February 27, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 10:00 AM |
| Distance: | |
| Time (total): | 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 8:00 AM - banana |
| Lunch: | 11:30 AM - smoothie |
| Dinner: | |
| Workout Food: | |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x30 | |
| Results: | |
| Comments: | Almost did nothing today… :) I slept in, dorked around on the computer and only went to the gym because Shelley did. Good for her.
Everything felt fine but I was hungry. Not having a proper meal before exercising or not exercising first thing in the morning means I need food. |
| Equipment: | |
| Clothing: | |
Friday, February 26, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 179 |
| Body Fat: | 8 |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:45 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x15 | | ball side leg lifts | 3x20 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 80 lb | | hip abductor | 3x20 – 90 lb | |
| Results: | |
| Comments: | I increased the number of those darn leg lifts while on the ball, yes!
ASIDE – it's so hard to come up with a good description for each of these stupid exercises… like anyone knows what I mean when I say something like ""ball leg lift". Not. |
| Equipment: | |
| Clothing: | |
Wednesday, February 24, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 179 |
| Body Fat: | 8 |
| Time of Day: | gym – 5:00 AM
indoor TT – 5:30 PM |
| Distance: | |
| Time (total): | gym – 45 min |
| Time (moving): | indoor TT #1 – 373
indoor TT #2 – 353 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 14:40
indoor TT #2 – 14:59 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | threshold intervals |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 80 lb | | hip abductor | 3x15 – 90 lb | indoor TT – 10 km rolling course |
| Results: | official results |
| Comments: | I woke up pretty early today so got to the gym right when it opened. And that's after doing a load of laundry and hanging it up. Yeah for me. God I wish I could sleep as long as I wanted to…
Core was fine. I even did an extra exercise just cuz today.
When I got to Cycle University I was guardedly optimistic and hoping for a new PR. Last week I was rested and fresh and posted some awesome numbers so not wanting to backslide I was thinking of trying to better my last effort.
I got in a fair warm-up and then we hit it for the first heat. I had averaged 380 watts last week so this time I was shooting for 390 (or dare I say 400?) and started accordingly. It felt hard but okay. We had just started climbing the first hill, Martin is trying to find his rhythm and bang – the laptop connected to the projector reboots.
Turns out yesterday was patch Tuesday and updates had been installed on the Cycle U laptop and now a reboot was required. Nice. And when I say nice I of course mean suck. Oh well, nothing like a stout effort to get you really warmed up, right?
While Lang R restarted the laptop and loaded the application again we all spun a small gear. After about five minutes it was time to start again.
This time the effort seemed even harder. I was really laboring to maintain 400 watts and after three or so minutes my average fell to 390. five minutes later my average was around 380. By the finish it had dropped another 10 watts. The uphills were doable but I was just not able get my cadence up where it needed to be on the descents so I lost huge chunks of time on each downhill. Yuck.
I dialed it way back on the second effort. I started out trying to maintain 350 and achieved my goal. Whew. And it felt much better than the first effort for sure. The one upside is that 350 felt 'easy' today and when I started these this winter a few months ago 350 was not even conceivable.
A third heat was not in the cards tonight, I called it good and headed home. In retrospect Tuesday's workout was still in my legs a little and I was obviously really fresh last week so would probably have to duplicate that scenario to better my numbers… |
| Equipment: | Ti Cycles Hyak, 42/53, Neuvation wheels, 12-25 |
| Clothing: | |
Monday, February 22, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM |
| Distance: | 11 miles (4 in the AM, 7 in the PM) |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 30s in the AM, mid 50s in the PM, mostly sunny, dry, calm |
| Workout Type: | active rest |
| Breakfast: | 6:30 AM – cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x10 | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 80 lb | |
| Results: | |
| Comments: | Core was fine, I think I can start doing more than 10 of these ridiculously hard leg lifts on the ball now…
I felt pretty fresh on my commute but am realizing that 1) riding all the way up Capitol Hill is probably never going to be a real rest ride and 2) this is especially the case on a single speed bike.
Sure is fun though. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | Vans, baggy MTB shorts, knee warmers, Craft short sleeve undershirt, long sleeve running shirt |
Friday, February 19, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
walk – 12:00 PM |
| Distance: | walk – 3 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | walk – low 50s, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | 6:30 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | side ball leg lifts | 4x20 | | roman chair knee lifts | 4x40 | | donkey kicks | 3x20 – 80 lb | |
| Results: | |
| Comments: | What is going on…? I was gung-ho and then this week comes along and except for Wednesday I do nothing. I need to learn to internalize the motivation instead of relying on others obviously. |
| Equipment: | |
| Clothing: | |
Wednesday, February 17, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 179 |
| Body Fat: | 8 |
| Time of Day: | gym – 5:15 AM
indoor TT – 5:30 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | indoor TT #1 – 14:33
indoor TT #2 – 14:42
indoor TT #3 – 14:46 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 382
indoor TT #2 – 372
indoor TT #3 – 367 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | threshold intervals |
| Breakfast: | 6:30 AM - smoothie |
| Lunch: | 12:30 PM – pita bread, humus, 2 Trader Joe's baked energy bars, carrot juice, water, 3 falafel balls w/tahini, tabbouleh |
| Dinner: | |
| Workout Food: | gym – water
indoor TT – large bottle w/1.5 scoops Cytomax |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball leg lifts | 3x10 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 80 lb | | hip abductor | 3x15 – 90 lb | indoor TT – 10 km rolling course |
| Results: | official results |
| Comments: | Sometimes the planets align. And sometimes it's just other earthly conditions that coincide but paying homage to some higher power is always fun and much less personal responsibility.
Last night I decided to finally get my race bike rolling so I overhauled the bottom bracket, cleaned the drivetrain (including re-greasing both jockey wheels) and adjusted my position since it has changed since last summer. I was also pretty darn rested as I did nothing Sunday, went for a mellow ride Monday and did nothing Tuesday. I even brought a real sports drink to the indoor TTs instead of plain old H2O. Booya.
I got to Cycle University in time for a nice warm up although my warm up for these events is nothing like what I do for a real race… sitting on the trainer I did not feel especially good or bad. And then we started the first heat.
ASIDE – in addition to being on my 'nice' bike and being rested, the only person here that routinely beats me was Dustin V and he was on his TT bike. Knowing that the TT position usually amounts to about 15 fewer watts I was determined to make this a close race. Motivation is everything.
Right away I was hovering around 400 watts, in 1st place and feeling fine. My winter bike only has a 50 in front and I could tell the bigger gear on this bike was helping me on the descents as I was in the 12 on each one.
for the first time in quite a while I was not only able to power a larger gear all the time but also able to spin it faster on the easier sections. Nice. The key to going faster is to be stronger, right? Right.
On the last long, shallow descent I was really racing and giving it all I could and on the last climb I was able to maintain close to 500 watts which is well above my usual 450 that I can normally maintain in the first heat. What a mental boost! This first heat was my highest wattage and lowest time ever. And by ever I mean ever and not just since I started these up again this winter.
Heat two was preceded by a tiny bit of apprehension – would I be able to go as hard? For a change I was excited to find out instead of being intimidated by the effort. Obviously it went well! Although my numbers fell off a little bit (to be expected when you really race the first heat) I still felt pretty strong all the way to the end and posted my best ever second heat numbers.
The third heat was hard. I could really feel the first two and was not able to maintain the cadence that I had in the first two. Occasionally I tried to compensate by using an even larger gear but it did not work at first. Surprisingly it did kinda work towards the end. I really had to will it though and any lapse in concentration would cause my watts to plummet. At the finish I was still able to hold 480-490 watts on the last climb.
Then I was done. Ouch!
During my cool down I was trying to account for all the variables that allowed my to ride so strong today and I couldn't think of any that have not been mentioned yet. And yes, I triple checked my calibration before each heat. Rest and a freshly tuned bike is worth a lot at appears. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
| Clothing: | |
Tuesday, February 16, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 70 lb | |
| Results: | |
| Comments: | Dang… hung over and so very sleepy this morning. When will I learn? Not in this lifetime it seems. I mean c'mon, I'm 46 and still bemoaning what I drank last night? Give me a break.
Today was about soldering through the workout – it's been a few days since I have done any core so was good to check that box again. |
| Equipment: | |
| Clothing: | |
Thursday, February 11, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | rest |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | 11:30 AM – (a lot of) yogurt, fruit, granola, water
12:30 PM – 8 Hershey's kisses
1:30 PM – tea |
| Dinner: | 6:00 PM – 4 beers, a couple of French fries…
8:00 PM – cereal |
| Workout Food: | water |
| Course: | | rubber band walk | 3x across the aerobics studio and back | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | roman chair knee lifts | 3x40 | | cable punch | 3x15 – 15 lb (on one leg today) | | cross body cable pull | 3x15 – 15 lb | | donkey kick | 3x15 – 70 lb | |
| Results: | |
| Comments: | No cardio for me today! Just a relaxing morning in the gym shooting the shit with my friends. |
| Equipment: | |
| Clothing: | |
Wednesday, February 10, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM – 176 lb |
| Body Fat: | 8 |
| Time of Day: | gym – 5:15 AM
indoor TT – 6:15 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | indoor TT #1 – 18:03
indoor TT #2 – 15:37 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 322 (peak was 516!)
indoor TT #2 – 322 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:45 AM – cereal
8:45 AM – 1.5 peanut butter and jam sandwiches, water |
| Lunch: | 12:00 PM – 2 pieces pizza, water
12:30 PM - Stonewall's Jerquee, pear
2:00 PM – 3 chocolates |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball leg lifts | 3x10 | | roman chair knee lifts | 3x40 | | incline press | 20/16/14 – 25 lb | | incline pull down | 20/16/14 – 70 lb | | shoulder press | 20/16/13 – 40 lb | | donkey kick | 3x15 – 70 lb | indoor TT – 10 km rolling course |
| Results: | official results |
| Comments: | I was sleepy this morning… why can't I at least sleep until my alarm goes off? Waking up before at times like 4:00 is retarded. In a very PC way of course. Once I made it to the gym things got better.
I didn't sign up for the indoor TTs early enough this week so the first heat was already sold out. That's the price you pay! Instead I put my bike on a trainer next door and spun along the In Cycle class. For once I had a proper warm-up. :)
I felt pretty good today! To top it off I was pretty psyched to get rolling – probably because I missed the first heat and was chomping at the bit.
I took off and unlike my usual fast start I was 3rd right off the bat. And then I was 4th. No biggie, I just re-focused my energy and put my head down. Then we got to the first incline and I started going backwards in a HUGE hurry.
It felt like my resistance was enormous. My watts were through the roof (relatively for me anyway) but my speed was dropping out of sight. To top it off my rear tire was slipping on the roller! I struggled to the summit of the first climb and things felt much better on the descent.
The next climb which is longer was even worse. It got so bad (constant tire slip, etc.) that I stopped pedaling and re-calibrated my CompuTrainer unit. By this time I was in last place and a good 1500' behind the next rider. WTF?
Calibration did not help. Finally I called Lang R over and he found nothing. He called over Craig U who also found nothing. All the connections were sound and my calibration was spot on. Oh well, I figured I was at least going to get in an excellent workout so carried on. By the end I was something like 2500' behind the next guy. Every hill had me in the 55x21 and 23 which never happens. A little frustration let me post a spectacular finish with my watts never dropping below 450 on the last climb.
As I was cooling down Lang walked over and checked some numbers. Finally he asked me what I weighed and when I told him he smiled. Turns out my weight was still the combined weight of me, Shelley and our tandem which means I had gained something like 190 lb. D'oh…! That explains everything. Looking back it felt exactly like I was riding a super heavy bike. And this accounts for the tire slipping too, I was pushing down so hard that with my calibration number of something around 2, there was not enough traction to handle the massive watts I was putting down. Not. But you get the idea.
After getting that straightened out my second heat was good. For once my watts did not drop off! And I felt pretty steady (although super hungry!) all the way to the end. My normal weight sure felt nice. :)
We all had a good laugh. |
| Equipment: | Abici Time Machine, 42/55, 12-23 |
| Clothing: | |
Monday, February 08, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | Last night at 9:00 PM I was 182! :( Of course that was after 4 pieces of pizza, 4 beers and lots of tortilla chips and salsa and guacamole. :| |
| Body Fat: | 8 |
| Time of Day: | gym – 5:15 Am
stairs – 6:00 AM |
| Distance: | stairs – 15 flights baby |
| Time (total): | stairs – 1:05 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 40s, dry, calm, mostly cloudy |
| Workout Type: | |
| Breakfast: | 7:15 AM – smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball side leg lifts | 3x15 | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 70 lb | stairs - Howe Street |
| Results: | |
| Comments: | I did not do any of the clam or normal leg lift stuff at the gym this morning – instead I mixed it up. Way up. Okay, not really.
Today Jim K and I wrapped up the stair season with 15 big ones. Nice. I need to give this guy loads of credit as he is here year after year and it's inspiring – I certainly would not do this if I was alone.
As usual we alternated walking two at a time with running two at a time and to avoid the monotony of this routine we made our last two runners 'doublers' (run up two sections, walk down one, repeat to the top).
This time I remembered to bring a water bottle – yeah for me! That was very nice to have. Especially because it seemed much warmer than the forecast mid 40s… Jim and I were both feeling the heat.
After finishing we congratulated each other on another fine workout and headed home. I'll miss this, I always do. But never enough to keep it going. :) Now it really is time to dedicate myself to the bike. |
| Equipment: | |
| Clothing: | shorts, Craft short sleeve undershirt, long sleeve running shirt |
Friday, February 05, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM
run – 5:45 PM |
| Distance: | run – 5.8 miles |
| Time (total): | 49 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 8:30 minutes/mile |
| Power: | |
| Total Ascent: | |
| Weather: | low 50s, dry, calm, partly cloudy |
| Workout Type: | |
| Breakfast: | 7:00 AM – smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | rubber band walk | 3x across aerobics studio | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 60 lb | |
| Results: | |
| Comments: | So… Cycle University sent me a note today informing me that the indoor TT was cancelled because of lack of interest. Seems I'm the only person wanting to get in a good cycling workout on a Friday night? What a rip.
Not really knowing what to do but knowing I was not going to ride a trainer alone at home I figured why not try running again. Heck, it's only been one month since I have run even one step, what could be so hard? Jesus, I'm an idiot.
For the first 2.5 miles my core felt all tingly like I was about to get a side ache. And did I mention I was crawling along? Oh yes, I was. Definitely a shock to the old system.
It was sorta trippy running at night. I had to watch my footing at times and avoid things like curbs, piles of leaves, manhole covers and one fire hydrant that I saw only a split second before I nearly piled into it. At least I had on my reflective sash so that others could see me.
On the way home I got a little crazy and headed up the Howe Street stairs. That'll take the wind out of you. I had to walk for half a block after that but then slowly got going again.
At the end I actually felt okay. It felt like I was going super slow the whole time but that's all right I guess. What was I expecting, right? And hey, I got the workout in. That felt good. |
| Equipment: | iPod, ridiculous feeling/looking reflective sash |
| Clothing: | shorts, Craft short sleeve undershirt, long sleeve running shirt |
Wednesday, February 03, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | indoor TT #1 – 15:27
indoor TT #2 – 15:50
indoor TT #3 – 15:43 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 334
indoor TT #2 – 316
indoor TT #3 – 408 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM – cereal
10:30 AM – almonds, orange |
| Lunch: | 12:00 – fish burrito, water
3:30 PM – orange, Kit Kat bar |
| Dinner: | 8:00 PM – green salad, bread, mustard, cheese, beer |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball leg lifts | 3x10 | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x40 | | incline press | 20/20/26 – 25 lb | | incline pull down | 20/16/12 – 70 lb | | donkey kick | 3x15 – 60 lb | indoor TT – 10 km rolling course |
| Results: | official results |
| Comments: | I was a bit sleepy at the gym again but not having a time constraint makes it easier to get the job done. Sometimes. It did today.
Those darn leg lifts on the ball are killer, can I just say that? I am so weak. Everything else was fine.
At Cycle University we started out a bit brisk in the first heat. I think I was trying to hang onto Justin A's wheel a tad too long… :) He was on his new TT bike as well so perhaps I was hoping it would slow him down just a little. It did, just not enough for me to stay with him. About half way in I noticed that Lang R was having a great ride too and that he was gaining on me. Lang is so much smaller than I am and I can usually beat him in this event but today it was going to be close. We hit the last climb dead even and in spite of me maintaining 450+ watts up that darn hill Lang was out of the saddle and nipped me at the line. Nice job. The end result was I had a pretty good time for me on the TT bike but was also somewhat ruined for the second heat. Several strong riders showed up tonight so I got 5th place! Boo.
Heat two was just what I expected. I felt pretty poor a the start, managed to ride myself into it in terms of how I felt but my numbers were no where near the first. Adrian H showed up and so I got 5th place again. Oh yeah, Lang (and Justin) beat me again as well, he was really going well.
Heat three was fun. FUN I tell you. Shelley showed up and we mounted the tandem on the CompuTrainer. Shelley went too hard the last time we tried this and consequently did not have much fun. She did a much better job of pacing herself today. Our goal here is just to get in some quality efforts on the tandem since the amount of daylight and the poor weather are conspiring to keep us off the road. I also did not go too hard and was at maybe 85 percent…? I had a blast! Seeing us routinely go above 500 watts on the climbs, average over 400 and hit 600 on the last ascent was a thrill. Obviously I'm easily amused. Thanks Shelley. |
| Equipment: | Abici Time Machine, 42/55, 12-23
Co-Motion Robusta, 30/42/53, 12-27 |
| Clothing: | |
Tuesday, February 02, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM
stairs – 6:00 AM |
| Distance: | stairs – 13.5 flights |
| Time (total): | stairs – 1:05 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 40s, dry, calm |
| Workout Type: | |
| Breakfast: | 7:30 AM – smoothie |
| Lunch: | 12:00 PM – orange
12:30 PM – 3 pieces Pilot Bread w/peanut butter and jam, Stonewall's Jerquee, mini Kit Kat bar, water |
| Dinner: | |
| Workout Food: | gym – water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x40 | stairs - Howe Street |
| Results: | |
| Comments: | Core was low key and not hard, I didn't have too much time as I was trying to meet Jim K at the stairs later.
It's official, we are going up and down slower than in years past! We're also resting more at the top. To be clear, I guess only I am resting more as Jim had an off day and was quite a bit behind me every flight except the first one. :( This made the stairs relatively easy. As easy as this kind of exercise can get anyway.
Once again we alternated walking two at a time with running two at a time. As usual it took two runners for my legs to wake up but then I felt fine and my speed remained pretty constant.
The great thing about doing stairs with Jim is we talk about stuff other than cycling. It might be skiing, kids or like today it was all about cars; specifically the new Ferrari 458. Jesus, what an automobile!
After completing 11 flights we threw in a doubler (run up two sections, walk down one, repeat all the way to the top) for our last runner and then cooled off with a walker. One more week left! I am so ready to quit this…
Man did I get thirsty today at the stairs – I gotta remember to bring water bottle next time. |
| Equipment: | |
| Clothing: | shorts, Craft short sleeve undershirt, long sleeve running shirt |
Monday, February 01, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | 45 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM – cereal
9:00 AM – almonds
9:30 AM - Stonewall's Jerquee |
| Lunch: | 12:15 PM – 3 pieces pizza, water |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 10/12/12 | | ball leg extensions | 10/12/12 | | roman chair knee lifts | 3x40 | | donkey kick | 2x15 – 50 lb, 15 – 60 lb | |
| Results: | |
| Comments: | The alarm woke up up rudely this morning, I was fast asleep.
Once I got to the gym core was okay but my legs were pretty tired fo sho. |
| Equipment: | |
| Clothing: | |
Friday, January 29, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM - 178 |
| Body Fat: | 8 |
| Time of Day: | gym – 5:30 AM
indoor TT – 5:30 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | indoor TT #1 – 24:18 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 321 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:00 AM – smoothie
10:30 AM – almonds
11:00 AM – massive chocolate chip cookie |
| Lunch: | 12:30 PM – rice, stir fry veggies, Builder's bar, tea, water |
| Dinner: | 7:30 PM – lasagna, green salad, 2 glasses wine, yogurt, granola, peanut butter, water |
| Workout Food: | water |
| Course: | | rubber band walk | 3x down and back in the aerobics studio | | ball leg lifts | 3x10 | | ball hip raisers | 3x10 | | ball leg extensions | 3x10 | | roman chair knee lifts | 3x40 | | incline press | 20/16/12 – 25 lb | | incline pull down | 18/16/14 – 70 lb | | shoulder press | 18/16/12 – 40 lb | | donkey kick | 3x15 – 50 lb | indoor TT – 10 mile rolling course |
| Results: | official results |
| Comments: | The gym went fairly well although I felt pretty (sleepy) tired today. I was psyched to finally bust out some real numbers on my leg lifts while on the ball, that is so damn hard for me.
Having had such a super ride at Cycle U two days ago on my TT bike I was actually excited to see how tonight would go with the longer course! I unloaded my bike, walked it to the door and… [queue sound of crickets]
There was no one else there. Lang R was there futzing with his MacBook trying to get it to display on a television but there were ZERO indoor TT participants. I apprehensively installed my bike on the trainer, changed my clothes and began a lackluster warm-up. After confirming that the other three folks who had signed up had indeed bagged Lang asked me if I'd like to try the CompuTrainer mode instead of the multi rider mode and I said sure. In this mode you are 'outside' and can see the road (and the pixilated trees, grass, etc.) as you climb and descend. He also offered to let me race a pacer; that sounded great.
All seemed fine and at my request we configured the pacer to average 330 watts (it seemed like an ambitious goal on this longer course and me being on my TT bike) so off I went. It soon became obvious that all was not right.
I started out faster than 330 watts but the pacer stuck with me. In fact, he sucked my wheel! On the first climb eased off a bit, got behind him and sure enough, drafting was turned on; I could feel the resistance ease up just a little as my digitized rider slotted in behind the robot pacer. I told Lang what was up and after he told me there was no way to turn this off in this mode I opted to stop and start again by myself.
So… after another five minutes I was finally on my way. Still with the scenery but this time no pacer.
I managed to stay down in the aero bars the entire time but my focus was not laser sharp by any means. I managed a reasonable time/watts but figured out pretty quickly that my stated goal of 330 was not going to happen tonight. Oh well.
After finishing I got the hell out of Dodge as I did not want to subject myself to another solo ride. Good thing too as I was able to eat dinner with Shelley tonight for a change instead of heating leftovers. Nice. |
| Equipment: | Abici Time Machine, 42/55, 12-23 |
| Clothing: | |
Wednesday, January 27, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 179 |
| Body Fat: | 8 |
| Time of Day: | gym – 5:15 AM
walk – 12:00 PM
indoor TT – 5:30 PM |
| Distance: | walk – 3 miles |
| Time (total): | indoor TT #1 – 15:21
indoor TT #2 – 15:34
indoor TT #3 – 15:48 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 337
indoor TT #2 – 326
indoor TT #3 – 316 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball leg lifts | 3x6 | | roman chair knee lifts | 3x40 | | cable cross body | 3x15 – 20 lb | | cable punch | 3x15 – 20 lb | | donkey kick | 3x15 – 50 lb | walk – marsh loop on UW campus
indoor TT – 10 km rolling course |
| Results: | official results |
| Comments: | Core was good, although the numbers don't show it, I finally felt somewhat in control for the lag lifts while on the ball.
After spending some time with my PT this morning tweaking my TT bike position and installing a new saddle to test it out (gotta keep the junk alive ya know) I headed down to Cycle U. And you know what? As ridiculous as this saddle looks it is the absolute bomb. BOMB I tell you.
It totally eliminates the pressure on the crotch and I think that on a longer TT numbness would be a complete non-issue. It is a little wider than what I am used to right between the thighs but I experienced no chafing or other discomfort and I did sit on the bike for three of these things today so that has to be a good test I'm thinking.
In my first heat I felt surprisingly fresh! I was expecting power to be significantly lower on the TT bike than the road bike by like 20 watts but that was not the case for the first couple of miles. I was resolved to stay in the aero bars to 1) test the saddle and 2) to see how the power would fare like when I'm on the road so it did slide some when I hit the first climb but not too bad. On the last hill to the finish I got on the cow horns and was able to hold 400+ like usual. Nice.
Heat number two was similar but I was not quite so fresh. :) It felt like the second heat usually does meaning I was not as fast and a little less focused.
Impulsively I decided to stay for heat number 3 even though I had not originally signed up for it. At the beginning I felt like it was a mistake but I slowly eased into the effort and recovered a tad. Sure, I was slower but I did not feel shattered by any means. This time I stayed down in the aero position all the way to the finish and still managed to hold 420+ watts to the line. That to me is very encouraging as it means I had some gas left in the tank and that my power does not suck when down on the bars.
At my fit this morning I realized my aero bars are stupid. I got the ones that look cool but they are not the most versatile. The cow horn extensions slope down for that 'fast' look but this means that if I need to climb an extended hill on the TT bike I will need to hold onto the forearm pads – not ideal at all. A better bar would be two-piece so I can futz with the stem length and also flat so the sides are the same height as my brake hoods roughly. Live and learn. |
| Equipment: | Abici Time Machine, 42/55, 12-23 |
| Clothing: | |
Tuesday, January 26, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:00 AM
stairs – 6:00 AM |
| Distance: | Lucky 13! Okay, 12.5 flights really… |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | low 40s, mostly clear, dry, calm |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | Nothing, the water was shut off at the gym. :( |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 3x10 | | ball leg extensions | 3x10 | | roman chair knee lifts | 3x40 | stairs - Howe Street |
| Results: | |
| Comments: | Core was fine, the third set of Roman chair knee lifts are getting easier.
Jim K and I got it done today. Only two more weeks of this action. Yes, I am looking forward to no more stairs on Tuesday! :)
We alternated between walking and running for nine flights and then on our fifth runner we threw in a 'doubler' (read: up two sections, down one, repeat to the top). Then we walked one and finished with a regular runner.
Jim is playing games with me I think… :) He's strong on the first runner and then I leave him behind more and more as the morning progresses but the last time up he came on amazingly strong and I had to push for all I was worth. He was on front of me with just two sections to go and I barely beat him. Must be mental. |
| Equipment: | |
| Clothing: | shorts, Craft long sleeve undershirt, long sleeve running shirt |
Technorati Tags:
Howe Street,
stairs
Monday, January 25, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 3x10 | | ball leg extensions | 3x10 | | roman chair knee lifts | 3x40 | | incline press | 20/16/12 – 25 lb | | incline pull down | 3x20 – 65 lb | | donkey kick | 3x15 – 50 lb | |
| Results: | |
| Comments: | Today is my birthday; happy day to me!
My core exercises are getting a little easier, that's good. So why is my back more sore than previously…?! I think my posture throughout the day is seriously lacking and I need to shape that up. |
| Equipment: | |
| Clothing: | |
Friday, January 22, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 179 |
| Body Fat: | 9 |
| Time of Day: | gym – 5:00 AM
indoor TT – 5:30 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | indoor TT #1 – 25:00
indoor TT #2 – 25:28 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 326
indoor TT #2 – 312 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball leg lifts | 3x5 | | ball hip raisers | 3x10 | | ball leg extensions | 3x10 | | roman chair knee lifts | 3x40 | | incline pull down | 3x20 – 65 lb | | incline press | 20/17/13 – 25 lb | | shoulder press | 13/13/14 – 40 lb | | donkey kick | 3x15 – 50 lb | indoor TT – 10 mile rolling course |
| Results: | official results |
| Comments: | The gym was great. I was there nice and early, I was into it, the music was good, etc., etc.
For the first time I did not feel like I was flailing when I did my leg lifts on the ball. Now I Just need to be able to do more!
At Cycle U it was so so. My first heat was all right in that I was shooting for 320 watts and surpassed it. But my second heat was lame-o. Once again I could not focus and my numbers were fine one minute and then dropped WAY off the next. One time I Looked up and my average was 309. Had I been a coach I would have yelled at myself.
I'm being hard on myself because I don't think my body is that tired for the second heat… I bet if I cold maintain focus I could equal my first ride; especially since I did not go all out or anything. Far from it. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Clothing: | |
Wednesday, January 20, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 179 |
| Body Fat: | 9 |
| Time of Day: | gym – 5:00 AM
walk – 12:00 PM
indoor TT – 5:30 PM |
| Distance: | walk – 3 miles |
| Time (total): | |
| Time (moving): | indoor TT #1 – 15:03
indoor TT #2 – 15:28 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 540
indoor TT #2 – 530 |
| Total Ascent: | |
| Weather: | upper 50s, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | 6:30 AM – cereal
9:30 AM – almonds, water |
| Lunch: | 1:30 PM – fish burrito, water |
| Dinner: | 8:00 PM – corn chowder, cheese, yogurt, jam, granola, water |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | rubber band walk | 3x | | roman chair knee lifts | 3x40 | | incline press | 20/16/13 – 25 lb | | incline pull down | 20/20/14 – 65 lb | | donkey kick | 3x15 – 50 lb | walk – work to Gas Works Park and back
indoor TT – 10 km rolling course |
| Results: | official results |
| Comments: | The gym was okay, I think some of these core exercises are getting easier to a small degree so that's nice.
The weather was outrageous today so I joined the walking group at work and we hit out to Gas Works Park. I was down to a t-shirt right away but for some reason my little toe on both feet was rubbing the adjacent toe and by the end of the walk I had a huge blister on both feet. How crazy… I have gone walking in these shoes several times before.
At Cycle U I was not expecting anything at all and ended up feeling fantastic in the first heat. I was breathing a bit hard kind of like at the stairs yesterday but my legs felt very strong and if not for the breathing the effort was almost easy… As easy as this kind of thing can be. Today was the day that I (maybe) could have posted a new PR; it sure felt like it. Even at 350 watts I felt like I was holding back.
Heat number two sure compensated for that feeling of invincibility though, focus was HARD to maintain. I started thinking I would shoot for 340 and soon realized that was not going to happen. Once I looked up and was barely doing over 200 watts! Crap. If not for that last hill where I try to hold 400+ my average would have been even lower. It really is all about the ability to focus, my legs did not feel that bad. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Clothing: | |
Tuesday, January 19, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM
stairs – 6:00 AM |
| Distance: | 11 flights |
| Time (total): | 45:40 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 50s, dry, calm, partly cloudy |
| Workout Type: | |
| Breakfast: | 7:00 AM – cereal, banana
9:45 AM – almonds |
| Lunch: | 12:30 PM – 3 pieces Pilot Bread w/peanut butter and apple butter, Stonewall's Jerquee, water |
| Dinner: | 7:00 PM – Judy Fu's, 2 beers, fortune cookie |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 3x10 | | ball leg extensions | 3x10 | | roman chair knee lifts | 3x40 | stairs - Howe Street |
| Results: | |
| Comments: | Core went well! Especially since I have taken four days off from doing any exercises. The knee lifts were tough but they are never easy…
Stairs on the other hand were brutal. I was alone and my incredibly old playlist on the iPod is just not pepping me up like it used to.
I was still able to alternate walking with running but the runners were mighty pathetic and I was gasping for breath after the fourth and fifth one. And by gasping I mean it felt like someone was suffocating me. :( No joke, my throat felt so incredibly freaking small. And once you finish your effort, there isn't anything you can do to speed up the recovery process, you just have to sit/stand/walk and wait for the oxygen to get back into your system. It sucked.
I recall this happening a couple of times each year when I go really hard and each time I want to go have elective surgery and remove my tonsils. Mine have always been huge. Time to see the doctor perhaps? And what makes me wonder is I was not even going that hard. Dang.
Anyway, I was sorta hoping to get in 12 flights today but after eight I knew there was no way in hell that was happening. At least I got five runners plus the 'cool down' walker at the end.
On the bright side it was positively balmy out today. Two shirts was one too many today. And the stairs were 99 percent dry! That's a first since I started this winter. |
| Equipment: | |
| Clothing: | shorts, long sleeve Capeline shirt, short sleeve running shirt |
Technorati Tags:
Howe Street,
stairs
Tuesday, January 12, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 178 |
| Body Fat: | 8 |
| Time of Day: | gym: 5:00 AM
stairs – 6:00 AM |
| Distance: | stairs – 11.5 flights |
| Time (total): | stairs – 51:30 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | 50, light rain, calm |
| Workout Type: | water |
| Breakfast: | 7:15 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | roman chair knee lifts | 3x40 | | incline cable punch | 2x20 – 20 lb | | cable cross pull | 2x20 – 20 lb | stairs - Howe Street |
| Results: | |
| Comments: | Well, that's two days in a row that I have been able to do sets of 40 knee lifts. Good for me.
At first I was bummed about the rain but after Jim shoed up and I got out of the car I realized that it was 1) not cold at all and 2) I was not on my bike in this so my mood rapidly improved.
At the bottom of the steps we met – surprise, surprise - Justin A. I guess he didn't want to ride in the wet and dark either.
Justin sure rests less than Jim and I usually do but it was fine. He was running one at a time so we actually got to the top before him, were able to catch our breath and then descend together. He also 'walks' much faster than we usually do. :)
Luckily I felt pretty good! I was able to walk with Justin and even towards the end when he started running two at a time we got to the top together.
Jim was a great sport! We never had to wait long at the top or bottom for him even though we were picking things up a sizable notch. I am so glad he shows up for these workouts. So VERY glad.
The weather turned out to be perfect really. The light rain kept us cool, it was not excessively slippery and the only slip was probably because there is a black hole of sorts on the bottom section and it's really hard to see the stairs this time of day.
We did nine flights and then our last runner was up two, down one. Then we finished with a walker. Nice. And then Jim and I drove home and Justin ran (5.5 miles) home. Oh yeah, he ran down here too. |
| Equipment: | |
| Clothing: | shorts, long sleeve Capeline shirt, running t-shirt, cap |
Technorati Tags:
Howe Street,
stairs
Monday, January 11, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | 50 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | roman chair knee lifts | 3x40 | | incline press | 20/18/13 – 25 lb | | incline pull down | 3x20 – 65 lb | | shoulder press | 20/16/12 – 40 lb | |
| Results: | |
| Comments: | Totally minimal/rest workout today.
And yes, if I could somehow work in some light cardio on these rest days it would be that much better for me but it's also a nice mental break to not do anything that makes you breath hard.
Today was the first day that I was able to increase the reps for the knee lifts. It was harder but not insanely so which means I need to try and maintain this number now. :( I also tried to increase the reps for the upper body stuff and it kinda sorta worked… Increasing the reps on the early set sure blows me out for the last one. Nothing unusual here Martin, that's how the body works!
On the way out I did some funky donkey kick machine for a couple of sets each leg. Man, there are a lot of strange machines here in the gym. |
| Equipment: | |
| Clothing: | |
Friday, January 08, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 5:00 PM – 180 lb |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM
indoor TT – 5:30 PM |
| Distance: | |
| Time (total): | gym – 60 min |
| Time (moving): | indoor TT #1 – 25:00?
indoor TT #2 – 25:30? |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 323?
indoor TT #2 – 302? |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM – smoothie
10:00 AM – almonds |
| Lunch: | 11:30 AM – quinoa, veggies, water
12:30 PM – 3 pieces Pilot Bread w/peanut butter and apple butter
4:30 PM - Z Bar |
| Dinner: | |
| Workout Food: | water |
| Course: | | hip raisers (ball) | 3x10 | | leg extensions (ball) | 3x10 | | leg lifts (ball) | 3x5 | | side walk (rubber band) | 2 x across the aerobics studio | | roman chair knee lifts | 3x35 | | cable punches | 3x15 – 20 lb | | cable cross body | 3x15 – 20 lb | indoor TT – 10 mile rolling course |
| Results: | not posted yet |
| Comments: | Mixing up the core today! Dang, it's hard to know what to call each of these exercises… The leg lift while on the ball (think push-up position with feet on the ball) is a killer. I can only left each leg for about three seconds and was only able to do each leg five times per set. Nice. Not.
At the indoor TT I started my first heat hoping to maintain 330 watts but half way through I realized that number was a tad ambitious. I managed to get sorta close so 330 is not too far off I'm hoping. I was not super smooth today and my numbers kept rising an falling more than I wanted and I would have to correct.
My second indoor TT was kind of entertaining if you were not me and were watching. I took off at the gun and right away was in 3rd place! Not that I'm some super star but I kept falling behind and was totally spun out working like crazy! It's like there was not enough resistance.
I finally just coasted, re-calibrated and then tried again. I was going really hard (read: pedaling like a maniac) and yet not making up any ground. By this time I'm about 600' behind the leader and in 4th spot.
Finally I called for help.
Martin: "LANG…!"
Lang: "Yeah?"
Martin: "Something's wrong, [gasp, gasp] I don't have [gasp. gasp] enough resistance and [gasp, gasp] I'm pedaling like crazy."
Lang: "You're in the small chainring."
Martin: "F*ck me…"
Of course as soon as I shifted up I was blown. Oh man was it hard to get that bigger gear rolling… I slowly got used to it and then pretty much put in a maximal effort to catch the guy in front. I passed one person, passed another and got within 300' of the leader before I started to unravel. By the finish I was about 600' back again. :)
So, not a perfect ride and I torched my legs way too early but in retrospect it was fun/a good experience to give it that stick in the middle of the heat and then try to continue. Had I not done that I think I could have ridden a time very close to my first one. That was my goal until I fell behind at the start. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Clothing: | Wore my new 2010 kit (complete with socks) for the firs time! |
Thursday, January 07, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | 60 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | hip raisers (ball) | 3x10 | | leg extensions (ball) | 3x10 | | roman chair knee lifts | 3x35 | | incline press | 3x16 – 25 lb | | incline pull down | 3x16 – 65 lb | |
| Results: | |
| Comments: | Well, for the first time I was able to do the side leg lifts without a wall to run my heel up and down on. I guess that's progress.
The on-the-ball stuff is TOUGH. I can hardly balance myself and all tipsy. Nothing like a huge spotlight illuminating my weaknesses…! I sure hope all this stuff helps my back and makes my time on the bike more enjoyable. There were some rides and races last year where I was so sore and stiff and hurt after that even getting off my bike was a chore. Not so much fun. |
| Equipment: | |
| Clothing: | |
Wednesday, January 06, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM
walk – 12:00 PM
CycleU – 5:30 PM |
| Distance: | walk – 3 miles |
| Time (total): | |
| Time (moving): | indoor TT #1 – 14:44
indoor TT #2 – 15:09 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 362
indoor TT #2 – 335 |
| Total Ascent: | |
| Weather: | upper 40s, mostly cloudy, calm |
| Workout Type: | |
| Breakfast: | 6:30 AM – smoothie
9:00 AM – almonds |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 3x10 | | ball leg extensions | 3x10 | | roman chair knee lifts | 3x35 | | incline press | 3x16 – 25 lb | | incline pull down | 3x16 – 65 lb | | shoulder press | 3x16 – 40 lb | walk – from work to Gas Works Park and back
indoor TT – 10 km rolling course |
| Results: | official results |
| Comments: | Today was the first time I was able to do my leg lifts without bracing my foot against the wall – yeah for me. All the ball stuff is still phenomenally difficult.
16 reps for my upper body exercises is feeling slightly more solid now thank goodness… I might have progressed from total weakling to just really, really weak. From piss poor to just pussy. From that guy Mac who got sand kicked in his face on the beach to that guy Mac who got sand kicked in his face on the beach but can do 16 reps of a really light weight.
My indoor TT on the other hand was stunning. To me anyway. :) I believe this is my best or second best time ever since I started dabbling in these about three or four years ago. Seeing as it's early January; as long as I don't burn myself out mentally I should be good for the spring.
Of course my second effort was markedly slower than my first… so I have a new goal now – to increase my average over two heats instead of trying to crush just one.
In heat one I started out hard. For the last few weeks I have been consciously NOT trying to race these and instead just keep my power steady. It's worked well and each week I have been able to up the power just a tad. Not so much today. At the half way point I felt relatively good so I decided to carry on and see if I could hold it. These events (and any TT for that matter I suppose) are all about focus. Lose it and your power falls WAY off. Keep it and you are much more consistent.
I have been pushing a relatively big gear at the indoor TTs this winter and today it was no different. The increase in power and the reduction in time was due to me spinning that same gear just a little faster.
I was pooped at the end but was still able to keep the power over 400 on the last climb. Nice.
Heat number two was all about damage control – holy cow was I cooked. But in retrospect it still was not awful, just slower than I wanted my second heat to be. I kept losing that focus and saw my power dip below 300 on several occasions, especially on descents. Rats. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Clothing: | |
Tuesday, January 05, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 180 |
| Body Fat: | 8 |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:45 AM – cereal, banana
9:00 – almonds |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip lift | 3x10 | | ball leg extension | 3x10 | | roman chair knee lifts | 3x35 | | incline press | 3x16 – 25 lb | | incline pull down | 3x16 – 65 lb | |
| Results: | |
| Comments: | I added two more core exercises to the routine today and man were they hard. I could barely do 10 reps! :( If I were to go way out on a limb I might guess that this is the reason my PT told me to do them…
I still can't do more than 16 reps on the upper body stuff except for the first set and if I did it would kill me for the second and third.
It was positively refreshing to know I was NOT going to do any cardio today. When I walked out of the gym and had hardly broken a sweat. Kind of a change of pace. |
| Equipment: | |
| Clothing: | |
Wednesday, December 30, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 5:15 PM – 180 |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | indoor TT #1 – 14:58
indoor TT #2 – 15:00
indoor TT #3 – 15:14 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 355
indoor TT #2 – 344
indoor TT #3 – 330 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM – smoothie |
| Lunch: | 11:30 AM – giant Thai tofu wrap, tea
1:00 PM – Odwalla chocolate protein drink, 3 pieces Pilot Bread w/peanut butter and apple butter, water |
| Dinner: | 8:00 PM – roasted cauliflower, green salad, bread, pesto, 2 Bud Lights, way too many Christmas cookies |
| Workout Food: | water, 1 gel before the 3rd indoor TT |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | roman chair knee lifts | 3x35 | | incline press | 3x16 – 25 lb | | incline pull-down | 3x16 – 65 lb | | cable incline press | 2x15 – 20 lb | | cable cross body | 2x15 – 20 lb | indoor TT – 10 km rolling course |
| Results: | official results |
| Comments: | The gym was fine, I added some cable exercises for the core and it felt super but dang, this routine is taking a while to finish… hope i can stick with it.
AS of this writing I don't yet have the official results for the indoor TT but I do vividly recall my average power for the first one as I believe it's my best ever. I recall my best time ever being 14:45 but can't remember what the power was that day… Power? Who uses that? :)
So I scorched the first heat (for me anyway) and then kind of folded. My second ride was not terrible but the laser like focus was gone. Ride three was more of the same. Funny thing is I felt pretty good physically during the second heat and so I think that if I'd had the same fortitude I could have posted another 350+ watt ride. The third heat was all about limiting my loses if you can even do that at an indoor TT. My watts kept dropping below 300 and I was out of it.
Heat one was full. Nice. That really makes for a fun event.
So my stated goal was to average 350 watts in one of these events.. now what? I guess I should strive to 1) repeat this and then 2) try to muster up back-to-back 350s. If that flies I might even see if I can sustain 350 on Friday. There, easy cheesy. Now I have a shit ton of goals again. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Clothing: | |
Tuesday, December 29, 2009
| Hours Sleeping: | 5? I woke up at 3:30. :( |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM
stairs – 6:00 AM |
| Distance: | 10 flights |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 30s, dry, calm |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | roman chair knee lifts | 3x35 | | incline press | 3x16 – 25 lb | | incline pull-down | 3x16 – 65 lb | | shoulder press | 3x15 – 40 lb | stairs - Howe Street |
| Results: | |
| Comments: | It's been a few days since I have done my core routine. :( Luckily it felt okay. My PT told me to do the leg lift stuff faster and guess what, that's harder. Now I also need to figure out how to work in the extra exercises he told me to do. This shit takes time!
On an up note I was able to add a tiny bit of weight to the pull-downs and up the reps by one. ONE. I know, impressive stuff.
At the stairs it's down to just Jim K and me now. RC has decided to stick to the bike from now on which is cool. As long as Jim shows up that is. :)
The first runner (it's back to alternating walking and running) felt like absolute crap. I'm pretty sure I have said that before but today was exceptional. If I had been alone I would have headed straight for the car and driven home. Thank goodness I was with someone because the second runner was a world of difference. And the third was even better. Then I was cruising.
About half way into the workout these four high school footballers show up and hit it hard. And by hard I mean that the two reasonably fit guys yelled like crazy to try and encourage the other two up each flight. At first it was funny and then it just go annoying.
"C'mon bitch, don't you walk, don't you WALK…! We're in this together. NO other school is doing this; not Eastside Catholic, not [insert several more high schools here] not anyone!"
You get the idea. At one point Jim turns to me and says, "Oh to be 18 again." Totally. |
| Equipment: | |
| Clothing: | shorts, long sleeve running shirt, long sleeve Capeline shirt, short sleeve running shirt, SmartWool cap, gloves
It was too cold for shorts today. |
Wednesday, December 23, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM
CycleU indoor TT – 5:30 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | indoor TT #1 – 15:09
indoor TT #2 – 15:22
indoor TT #3 – 15:30 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 345
indoor TT #2 – 334
indoor TT #3 – 327 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x35 | | roman chair knee lifts | 3x35 | | incline press | 3x15 – 25 lb | | incline pull-down | 3x15 – 60 lb | | leg extensions | 3x15 – 115 lb | | leg curls | 3x15 – 105 lb | CycleU indoor TT – 10 km rolling course |
| Results: | official results |
| Comments: | Core went well (read: it must be time for me to add one or two additional exercise…).
I think I can also move up in weight, at least for the leg stuff. Seriously, I must be the weakest person i know from the waist up. Holy crap.
At the indoor TTs I really surprised myself in the first heat. My stated goal is to average 350 watts for one of these and low and behold I practically did it. Of course I do take these numbers with a big grain of salt as the unit invariably is not calibrated just right and there might even be some variance from trainer to trainer but hey, it's still cool to put out those numbers.
ASIDE – I have said it before and I'll say it again, watching your OWN numbers and not racing others is key to doing well. I always get lured into pushing too hard when I can't or shouldn't racing this event but watching myself and specifically keeping the power on during the descents is really helping me. Does this mean Martin needs to fork out the dough for a power meter. Argh… I hope not.
What was not so cool was watching my numbers get worse and worse with each successive heat. :) But again, I was not exactly eating to win this day and that first effort might have taken a bit out of me.
I'm noticing that I might be slightly under-geared for these events. I'm in my 50x12 at least three times on this course and at least once I'm pretty spun and my watts drop off precipitously. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Clothing: | |
Monday, December 21, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 to each side | | side leg lifts | 3x30 to each side | | roman chair knee lifts | 3x35 | | incline press | 3x15 – 25 lb | | incline pull-down | 3x15 – 60 lb | | leg extensions | 3x15 – 115 lb | | leg curls | 3x15 – 105 lb | |
| Results: | |
| Comments: | Now did those core exercises feel just a tad easier today…? Nah. |
| Equipment: | |
| Clothing: | |
Friday, December 18, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM
indoor TT – 5:30 PM |
| Distance: | indoor TT – 10 miles |
| Time (total): | |
| Time (moving): | indoor TT #1 – 25:01
indoor TT #2 – 25:00 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 334
indoor TT #2 – 227 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x35 | | side leg lifts | 3x30 | | roman chair knee lifts | 3x30 | | incline press | 3x15 – 25 lb | | incline pull-down | 3x15 – 55 lb | | leg extensions | 3x15 – 115 lb | | leg curls | 3x15 – 105 lb | indoor TT – 10 mile rolling course |
| Results: | official results |
| Comments: | Okay, day two of doing the RIGHT core exercises went better than day one so that was good. Gotta get those reps up and then I need to figure out a leg press type thing that I can do and not stress my back.
Weights were no sweat at all – I'm weak as hell but it was not hard except for the incline press. It has obviously been way too long since I have done a push-up and am thus starting from scratch. Poop.
At Cycle U I had my best ride ever this fall/winter season. This after having my best ride prior to today two days ago. It's nice but now I need to give it some stick and see if I can surpass these numbers… My stated goal is to average 350 watts. I think I can do that on the 10 km course but the 10 mile? We'll see. :)
I have realized lots of improvement just by watching my watts and NOT racing the other participants. There's probably a good take-away in there somewhere… |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Clothing: | |
Wednesday, December 16, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM
CycleU indoor TT – 5:30 PM |
| Distance: | CycleU indoor TT – 10 km rolling course |
| Time (total): | |
| Time (moving): | indoor TT #1 – 15:38
indoor TT #2 – 15:37 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 335
indoor TT #2 – 336 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:00 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x30 | | side leg lifts | 3x30 | | roman chair knee lifts | 3x30 | | incline press | 3x15 – 25 lb | | incline pull-down | 3x15 – 45 lb | | leg extensions | 3x15 – 115 lb | | leg curls | 3x15 – 90 lb | |
| Results: | official results |
| Comments: | Today was day 1 of me doing my core exercise correctly! :( Don't you hate it when you find out you have been doing it all wrong? I sure do. Today was also day 1 of me giving (some very light weights) a try again. It's been at least 12 months and I'm feeling pretty puny.
I had my best night to date this season at the indoor TT! My power jumped from about 320 to about 335 and my two rides were almost identical which to me is a good sign. If I crash my second ride it means I'm not so fit. On the other hand, it might mean that I can go faster on my first ride. :) |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Clothing: | |
Thursday, December 10, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio – 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core – 3 sets leg lifts on incline bench, 2 sets crunches on ball, 3 sets of crazy crunch/leg lift machine
cardio – elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | |
| Comments: | Core did not feel so hot, the exercises we chose were the ones I am not so good at…
Cardio on the other hand was a nice surprise in that it was easier for me to maintain 75+ rpm than I thought it might be. And having Thom there for company was also nice as talking make the time go by faster. |
| Equipment: | |
| Clothing: | |
Thursday, December 03, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM
stairs – 6:00 AM |
| Distance: | stairs – 11 flights |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | core – 3 sets leg lifts (5 lb), 3 sets sit-ups on incline board, 3 sets crunch machine
stairs – Howe Street |
| Results: | |
| Comments: | Core (read: abs) with Thom and then stairs with Ryan D.
Today Ryan and I just walked the stairs as he had crippled himself last time and I was ‘tapering’ for my race Sunday. Whatever. Regardless of the reason, it was super to be out with great company and we chatted about everything. I love that. |
| Equipment: | |
| Clothing: | |
Wednesday, December 02, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM |
| Distance: | run – 4 miles |
| Time (total): | run – 30 min
indoor TT #1 – 15:52
indoor TT #2 – 15:20 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run – 8 mph/7:30 minutes per mile |
| Power: | indoor TT #1 – 312
indoor TT #2 - 420 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side – 12 lb, 30 side bends to each side – 45 lb | | back extensions | 30 straight, 30 twisting | run – treadmill, zero incline
indoor TT – 10 km rolling course |
| Results: |  |
| Comments: | All the core stuff felt super today, even the plank! In fact, when I hit 120 sec on the second set I could have gone longer but was so surprised to get here without shaking that I stopped out of habit. :(
ASIDE – I went to my PT after work and found out I have been doing all my core stuff wrong. Nice. I guess all this will get harder once again.
My run felt great too. All soreness from last Sunday was gone and I was breathing easy the whole time.
Tonight was my first indoor TT and it was okay. I was not expecting anything and did not go 100 percent. We’ll see how I improve from here as I sure feel like I’m way off the back when it comes to cycling-specific training.
It was also the first time for Shelley to give this a go and she went much better than I thought she would. More accurately, she pushed herself a lot harder than I expected she would. It was so cool to be doing this on the tandem! Hopefully it will be a regular occurrence.
We did slow down on the climbs a bit compared to me on a single bike but I was expecting this. What I was not expecting was how fast we went on the descents! Last summer I swapped the worn out 55 for a 53 on the tandem and we were in it for every downhill. And spun out.
It sure was fun to see the watts climb up over 550 on a couple of the climbs… to bad I can’t manage that on my own. :) |
| Equipment: | Bianchi Volpe, 38/50, 12-25
Co-Motion Robusta, 30/42/53, 12-27 |
| Clothing: | |
Monday, November 30, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 14/20 resistance, 70 rpm to start, 75+ the last half |
| Results: | |
| Comments: | I was a little sore today from my run yesterday but not too bad… Of course I don't want to speak too soon as this usually gets somewhat worse the second day. :)
Cardio was slooooow. I started and could barely handle 70 rpm, thank goodness I warmed up and finished at 75+ rpm |
| Equipment: | |
| Clothing: | |
Thursday, November 26, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 7:00 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 8:30 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - plank (150 sec), 3 sets sit-ups on incline board (38/30/33), 3 sets leg lifts on bench - 10 lb (20/20/15), 3 sets twisters - 15 lb (60/60/60)
cardio - elliptical trainer, random profile, 15/20 resistance, 75-80 rpm |
| Results: | |
| Comments: | The sit-ups felt great! The leg lifts felt like crap! I think 10 lb is too heavy for me, I did 10 more each set after dropping the dumbbell but I don't think you should be doing this few reps for any core exercise…
When Thom and I hit the cardio loft Carla was already there positively killing it on an elliptical trainer (after she killed a massive leg routine downstairs!) and that got me motivated to go faster so I started out at 75 rpm and just kept climbing from there. The last half was always around 80 or over. It's super to have motivation. |
| Equipment: | |
| Clothing: | |
Wednesday, November 25, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | run - 4 miles |
| Time (total): | run - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 8.2 mph |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:00 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline
indoor TT - 10 km rolling course |
| Results: | |
| Comments: | Core was doable, the plank was perhaps marginally better…
On my run today I dialed up the speed one tiny notch and it was still easy so that was a small confidence boost going into the half marathon this weekend with the lofty goal of doing 7:30 minutes per mile. Usually I run at 8 mph and Monday I tried 8.1 and today 8.2. Whoopee!
I have been doing some stretching after running this week and guess what, it helps. Duh, right? :| |
| Equipment: | |
| Clothing: | |
Tuesday, November 24, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 178 |
| Body Fat: | 8 |
| Time of Day: | gym - 5:15 AM
stairs - 6:00 AM |
| Distance: | stairs - 8 flights |
| Time (total): | stairs - 33 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 40s, wet ground, dry sky, mostly cloudy, light wind |
| Workout Type: | |
| Breakfast: | 6:30 AM - cereal
9:00 AM - almonds
9:30 AM - Stonewall's Jerquee |
| Lunch: | 11:30 AM - 3 pieces pizza, water
3:00 PM - 10 chocolate covered almonds |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side | | back extensions | 30 straight, 30 twisting | stairs - Howe Street |
| Results: | |
| Comments: | Okay, the plank was slightly more tolerable this morning than yesterday morning because I knew what to expect so was able to steel myself for the effort. That first set of three minutes is still kicking my ass and I think it's because I have been so irregular about this exercise. We'll see if I can change that as my back is not getting any better. In fact, it's getting slightly worse. :(
The rest of my core routine was just fine.
I got to the top of the Howe Street stairs knowing that Jim K would not be there this week but hoping that RC R would. I started my stop watch and headed down. He was nowhere to be seen. Rats. What followed can only be described as Martin playing mind games with himself.
Seven flights (4 walkers and 3 runner) were scheduled and last week I did six so today should have been a piece of cake… But no.
After my second runner I started entertaining the thought of quitting after six flights. Why do I do this to myself? So the next two were even harder because I was distracting myself with the angel/devil in my head trying to decide what to do. In the end I got to the top of flight number six and hardly hesitated, I just spun around and started walking down thus committing myself to flight number seven. Whew. Then at the top of seven I glanced at my watch and noticed I had not even been working out for 30 minutes! I think that shamed me into heading down yet again and because my runners were pretty slow today and I was not super tired I ended up running the last one.
What a head case I am.
All said and done I've had harder workouts, I think being solo gave me WAY too much time to think about shit.
On the up side the weather was quite mild and most of the steps were dry! If I was not such a head case it would have been rather enjoyable. |
| Equipment: | |
| Clothing: | long sleeve Capeline undershirt, short sleeve wicking t-shirt |
Monday, November 23, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | run - 4 miles |
| Time (total): | run - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 8.1 mph |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM - cereal
8:15 AM - almonds |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline |
| Results: | |
| Comments: | Well… the plank was phenomenally difficult this morning but the rest of my core routine went pretty well and the run was great!
I was blown away by how hard the plank was today. at 1.5 minutes into my first set I was positive that I had like 15 seconds left to and when I looked at my watch it was a real mind f*ck. Obviously I managed to grit it out but crap, what was with that? The second set was marginally better - at least I knew what was coming. :)
In contrast to the plank my run was absolutely refreshing. It felt good like it's supposed and I was super glad I went to the gym today. Breathing was easy, My joints felt fine and I was gliding along. Nice. |
| Equipment: | |
| Clothing: | |
Thursday, November 19, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 4x15 leg lifts w/hip lift on incline board, 4 sets (30/25/20) sit-ups on incline board, 3 sets or twisters oblique machine - 150 lb
cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | |
| Comments: | Core and cardio with Thom today and damn, the ab exercises this guy picks are tough! We did more or less the same routine last week and I know I did better then… today was difficult.
Cardio on the other hand was great! Having someone there to chat with was fantastic and my rpms were higher than they have been in ages. |
| Equipment: | |
| Clothing: | |
Wednesday, November 18, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | 4 miles |
| Time (total): | run - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | 8 mph, 7 minutes/mile |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline |
| Results: | |
| Comments: | Core was fine except for the plank; nothing new here.
My run was pretty good. My head was not in it but after a few minutes (read: 10) my body was doing great. 8 mph was feeling very mellow. As it should. :) Towards the end I was watching the clock WAY too much but I still felt physically fine all the way to the end.
When I finished I grabbed the heart rate sensors after walking for about 30 sec and my heart rate dropped to below 120 bpm within one minute of stopping running and walking at 3.5 mph. Here's hoping that's good. |
| Equipment: | |
| Clothing: | |
Monday, November 16, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 14/20 resistance, 75+ rpm |
| Results: | |
| Comments: | I woke up PHENOMENALLY sore this morning (after being phenomenally sore last night) from my run yesterday and so decided it was time to move or be worse off tomorrow.
I did my usual core routine and then got on the elliptical just long enough (15 minutes) to break a sweat and then did some stretching. It felt great but the benefits did not last very long… at work I was soon limping all over the place and had difficulty getting out of my chair.
Is this what you get when you only run once per week? I guess so. :( |
| Equipment: | |
| Clothing: | |
Thursday, November 12, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 3x15 leg lifts with hip lift on incline board, 3x30 sit-ups on incline board, 3x15 twisters on machine - 150 lb
cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm |
| Results: | |
| Comments: | Did core with Thom again and those leg lifts are killer. KILLER. Definitely something I should revisit. And that oblique machine? TOUGH. Not even sure why I'm going a core exercise that I can only do 15 reps of, I should wise up and drop the weight some… but Thom likes to go big on everything and is not about reps so I just follow along on Thursday. :) |
| Equipment: | |
| Clothing: | |
Tuesday, November 10, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
stairs - 6:00 AM |
| Distance: | 7 flights |
| Time (total): | 32 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 40s, partly cloudy, dry, calm |
| Workout Type: | |
| Breakfast: | 7:00 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | stairs - Howe Street |
| Results: | |
| Comments: | I actually drug myself out of bed and got to the gym BEFORE Meeting Jim K and RC R at the stairs. Hooray for me.
After the scheduling confusion last week, today RC, Jim and I did meet. I walked one flight with RC and then Jim showed up so we walked one more and then alternated running and walking.
The runners were very mellow today, it was Jim's second time and RC's first? Anyway, it was great to have the company! Three runners today. |
| Equipment: | |
| Clothing: | |
Monday, November 09, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | 3.3 miles |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:45 AM - cereal
10:30 AM - 1 envelope Pot Tarts, lots of water |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 14/20 resistance, 75-80 rpm |
| Results: | |
| Comments: | Well… my core sure is sore from that darn run yesterday; how strange! Everything was pretty tough.
I dialed it down a notch doing cardio today, all I wanted was to loosen up, the old 'active recovery' thing. Not sure it worked. :) I'm sore in the calves and hamstrings and the elliptical really does not stretch those muscles out and any loosening I got went away pronto by the time I got home.
What? I should stretch after I run…?! That's crazy talk. |
| Equipment: | |
| Clothing: | |
Thursday, November 05, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 50s, light to heavy rain, breezy |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal
9:00 AM - banana, 2 pieces Halloween candy |
| Lunch: | 12:30 PM - veggie chili, tortilla chips, 2 beers
1:30 PM - banana, dark chocolate, water
2:00 PM - Odwalla Superfood |
| Dinner: | 8:00 PM - 21 pieces pizza, cookies, water, grapes |
| Workout Food: | |
| Course: | core - 3x30 leg lifts - 5 lb, 3x25 twisting sit-ups on incline board, 3x30 leg extensions - 10 lb, 1 drop set on crunch machine
cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm
run - adventX interval workout at SPU track |
| Results: | |
| Comments: | Core with Thom again! We hit it hard today and it was great to have the company/encouragement as usual. WE did some leg lifts and extensions with a small weight and they were fantastic. And by fantastic I of course mean hard.
On the elliptical I was finally able to maintain 75 rpm, whew! And it felt better too.
After work I headed over to the SPU track for my second ever running interval workout and it rocked. Tonight I was joined by Martin, Nick and Pamela and after we jogged a couple of laps and did some light calisthenics our workout consisted of the following:
- one fast tempo 400 m lap
- 10 steam engines
- 10 push-ups
- rest for 30 sec
Repeat for 20 minutes. Ouch.
In that 20 minutes we managed to get in 7 repetitions of everything. As usual (the other) Martin was running like a maniac and 'won' every lap. Nick is also really fast but seemed to hang back a tad and about half way around I would pass him. Then with 100 m to go Martin would storm by and leave me for dead. Those were the shortest 30 second rests I have ever experienced!
When we caught our breath after the 7th rep Nick announced he wanted to run one more. I joined him and he absolutely killed it. He MUST have been holding something back… :)
Finally we all jogged one last lap and high-tailed it to our cars as the rain was really picking up. Thank goodness it was never cold, even in the wind. The temperature was just warm enough and I was never uncomfortable. From the weather that is. :| The workout had me gasping for air… |
| Equipment: | |
| Clothing: | long sleeve wicking undershirt, short sleeve wicking t-shirt, SmartWool socks
I brought a cycling cap but ditched it after the 2nd rep as I was plenty warm and it was distracting me. |
Wednesday, November 04, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
walk - 12:00 PM |
| Distance: | run - 4 miles
walk - 3 miles |
| Time (total): | run - 30 min
walk - 55 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 8 mph/7:30 minutes per mile
walk - 3.5 mph |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal
8:30 AM - almonds |
| Lunch: | 1:00 PM - Spatzle, veggie brat, sour kraut, salad
2:00 PM - 3 Halloween candies, Stonewall's Jerquee, water |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline
walk - Ravenna Park and back |
| Results: | |
| Comments: | Today was one of those days… I came this close to staying in bed but finally made the call and went to the gym. I knew nothing would happen after work so this was my only chance.
Core was okay, the plan was hard (what's new) but the rest was fine.
My run started out being much more difficult than it should have been, probably a mental issue. After about 10 minutes it got noticeably easier both mentally and physically. Then with five to go it got harder again. :( My head was just not in it this morning but as usual, once I was finished I was super glad that I had done something today. |
| Equipment: | |
| Clothing: | |
Thursday, October 29, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM - cereal |
| Lunch: | All kinds of crap… :( Almonds, cookies, Stonewall's Jerquee, Pilot Bread w/peanut butter and jam, Odwalla juice, I need real food. |
| Dinner: | 7:00 PM - mixed green salad, bread, cheese, water |
| Workout Food: | water |
| Course: | core w/Thom - 3 sets upper and lower crunch machine, 3 sets twisting sit-ups on incline board, 3 sets leg lifts, some other crunch machine
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | I STILL can't seem to keep the rpms up over 75. Oh well… |
| Equipment: | |
| Clothing: | |
Wednesday, October 28, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
walk - 12:00 PM |
| Distance: | run - 4 miles
walk - 3.5 miles
commute - 9 miles |
| Time (total): | run - 30 min
walk - 55 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 8 mph, 7:30 minutes per mile |
| Total Ascent: | |
| Weather: | walk - low 50s, partly sunny, dry, calm
commute - 50, dark, dry, calm |
| Workout Type: | |
| Breakfast: | 6:30 AM - smoothie
9:00 AM - 4 chocolate chip cookies |
| Lunch: | 3 pieces Pilot Bread w/peanut butter and jam, Stonewall's Jerquee, water |
| Dinner: | 8:00 PM - pasta, red sauce, veggies, salad, cookies, water, juice |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline
walk - from work to Gas Works Park and back
commute - via Interlaken both directions |
| Results: | |
| Comments: | OH MY GOD the plank was hard today but I gritted it out and managed to not cave after some ridiculously short period of time. I can't believe I used to pump out two three minutes sets and it was no big deal. Maybe someday…
My run felt better. My breathing was okay and I managed to turn one of the giant fans in my direction so was not dripping wet at the end. At the cost of a dry mouth but hey…
Riding to and from work was a dream, pure and simple. It's been ages since I did this and it proves to me that it's the little things. Cruising through Interlaken was (and always has been) a blast.
Of course I forgot my lights - I'm an idiot. Consequently I almost got nailed by a car when I was crossing Madison this morning. I was waiting at an intersection for a break in traffic and there was some SUV on the other side waiting to turn left. We both spotted the same gap in traffic and I had to jam on the brakes just as I was accelerating because the car did not see me. At least I was being really cautious, saw the car and was prepared for evasive action.
Coming home I did NOT have any close calls but was amazed at how many vehicles I saw driving around with only their parking lights turned on when really it was way too dark. Hello people… they're called PARKING LIGHTS; to drive around you need headlights. I could write a f'n book. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, knee warmers, short sleeve wicking t-shirt, long sleeve fleece, wind vest, cap, gloves |
Tuesday, October 27, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | all f'n day - almonds, peanuts, 3 slices banana bread, rice w/peanut sauce and tofu, Odwalla Superfood, water |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Hooray! Three minutes of plank for the first time in weeks. Sometimes it's the little things.
On the elliptical I thought it was going to be a great day but for some reason my revolutions kept dropping below 75… I did feel fine though. |
| Equipment: | |
| Clothing: | |
Thursday, October 22, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
track - 6:30 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | track - 50, dry, calm, partly cloudy |
| Workout Type: | track - 400 m intervals |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | core - crunches, twisters and leg lifts
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm
track - 5x400 m efforts |
| Results: | |
| Comments: | Core with Thom W was fine, cardio was okay and the track workout was SO hard.
Today I participated in my first adventX Thursday night track (read: running) workout and it was tough. We walked one lap and then did some light calisthenics and then it was straight into the thick of things. We lined up at the start line and went one lap as fast as we could. Rest. Repeat.
Martin was there and as usual he proceeded to hand me my ass on a silver platter. I never would have dreamed that 400 m would feel so long! The first two efforts were bearable but number three was agony. I felt like I totally came apart half way in. Number four was marginally better and then I blew sky high on number five.
Surprisingly my times only varied about 5-6 seconds. I tried to time myself on 2-5 but was never very good about hitting the stop button after I crossed the line. I was told that my first lap was about 1:13 or so and that my last one was around 1:19 but my watch had me at 1:16-1:21. Not that I have any concept of what this means for a 400 m effort.
Walking back to the car after was interesting. Obviously if you want to get fast, this is the ticket. Just like in cycling, intervals are key. |
| Equipment: | |
| Clothing: | Just shorts and a short sleeve wicking shirt… I was a bit chilly. |
Wednesday, October 21, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | run - 4 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 8 mph, 7:30 minutes per mile |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | plank | 2x120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline |
| Results: | |
| Comments: | The run felt a bit strained today… hard to breath deeply. |
| Equipment: | |
| Clothing: | |
Tuesday, October 20, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
walk - 12:00 PM
stairs - 6:05 PM |
| Distance: | walk - 3 miles
stairs - 10 flights |
| Time (total): | cardio - 30 min
walk - 50 min
stairs - 48:20 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | walk - upper 50s, partly sunny, calm, dry
stairs - mid 50s, dry, calm |
| Workout Type: | |
| Breakfast: | 7:00 AM - smoothie
10:00 AM - almonds |
| Lunch: | 1:30 PM - rice, stir fry veggies, 2 fortune cookies, water
4:00 PM - 4 ginger snaps |
| Dinner: | 8:00 PM - stuffed peppers, salad, water, juice, wine |
| Workout Food: | gym - water |
| Course: | | plank | 2x120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb, 2x50 crunch machine - 90/80 lb, 2x20 leg lifts on bench | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm
walk - marsh loop with the iWalk gang
stairs - Howe Street |
| Results: | |
| Comments: | After I finished my usual core routine I found out that Thom was going to do some cardio in a bit so I waited for him and did some more core. Nice.
Cardio was okay, it still does not feel stellar but today was decent. What a non-descriptive word…
At lunch I hit the bricks with the iWalk gang again and it was surprisingly warm! I had on two shirts and long pants and wanted to be in shorts and a t-shirt by the end. A pleasant surprise.
I was SUPER worried how I would feel on the stairs today. It has been two weeks and I have not done much else in that time and when I showed up a bit after 6 there was Martin, the guy that always kicks my butt on the adventX Sunday runs.
The adventX group had already done one warm-up flight and wanted to do another so I joined them for a walker. Then we started alternating running and walking. And guess what, I felt pretty good and was the first to the top each time we ran. :)
Martin was timing each run and I was right around one minute each time, my last runner was 1:03 or something if I remember what he said correctly.
After three runners we walked two flights and then ran one last one and did a 'cool-down' flight (read: another walker). Alone I would have walked faster, ran slower and finished in less time overall but it was fantastic having the company. And I'm totally stoked that I felt as good as I did. |
| Equipment: | |
| Clothing: | stairs - shorts, wicking t-shirt, running shoes |
Thursday, October 15, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 2 sets crunch machine, 3x40 twisters - 12 lb, 3x20 leg lifts - 5 lb supersetted with crunches, 3 sets sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm |
| Results: | |
| Comments: | Core with Thom again and we hit it hard; it felt pretty good.
Cardio was a bit better than on Tuesday but still not good or easy. |
| Equipment: | |
| Clothing: | |
Tuesday, October 13, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Core was kind of hard and I could not get going on the elliptical trainer. Something to do with the fact that I have not done anything in ages perhaps? :| |
| Equipment: | |
| Clothing: | |
Thursday, October 08, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:30 AM - lots of waffles with almond butter and jam |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 3 sets of steam engines (100 ea?), 3 sets of leg lifts on that mat (30 ea?), 3 sets of twisters (12 lb, 40 ea), 25 sit-ups on the incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Not a ton of motivation today but I know that Thom would being the same thing as me so I drug myself out of bed and got to the gym and as usual, I'm glad I did. :)
That last set of sit-ups was HARD after all the other stuff… when we start with those I can do almost 40 but not this time.
I felt a tad stiff doing cardio today and was not able to maintain 75 rpm which normally is not such a big deal. I guess I need a bit of a rest and seeing as I'm going out of town for a few days I will get just that. |
| Equipment: | |
| Clothing: | |
Wednesday, October 07, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
walk - 12:00 PM |
| Distance: | run - 4 miles
walk - 3 miles?
commute - 20 miles |
| Time (total): | run - 30 min
walk - 50 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 60s, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | 7:00 AM - smoothie
9:00 AM - pistachios, water, tea |
| Lunch: | 1:00 PM - fish burrito, water |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline, 8.1 mph
walk - the marsh loop on the UW campus
commute - home via the Ballard Locks, Discovery Park, Magnolia, Seattle waterfront |
| Results: | |
| Comments: | Today core was a chore; and so was my run! :( While running I kept looking at the clock from 10 minutes in all the way to the end - never a good sign. I almost quit once of course I was glad I did not once I finished up… The mind is crazy sometimes how it messes with you.
At lunch I finally got out with the iWalk gang and did our usual loop around the UW climbing rock, Husky Stadium, the crew house, the marsh and then up the Padelford stairs. Nice.
Riding home I took the 'long' loop out to Ballard on the Burke Gilman Trail, crossed the locks and then up through Discovery Park, around the Magnolia bluff and then along the Seattle waterfront through Myrtle Edward's Park. It was a great afternoon but I could tell the season was changing - as I climbed up Pike at 6:15 the sun was already behind the buildings and if I had not been going uphill I would have been chilly. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, 2 short sleeve wicking t-shirts, Vans, cap |
Tuesday, October 06, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
stairs - 5:30 PM |
| Distance: | stairs - 11 flights
walk - 4 miles |
| Time (total): | cardio - 30 min
stairs - 35:30 (for my 10 timed flights) |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 60s, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | 6:30 AM - cereal, banana
8:00 AM - almonds |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
stairs - Howe Street |
| Results: | |
| Comments: | Core was okay and cardio was pretty good. I had some motivation and was able to maintain 75 rpm all the way from the very beginning to the end.
After work I walked to the Howe Street stairs (2 miles), stashed my bag in a super secret bush because none of my friends with a car were there (I'm not going to mention anybody but his first name starts with an A) and got busy.
I did 10 flights alternating walking two at a time and running two at a time. And when I say 'running' I of course mean loping up at a pitiful pace. :( I actually timed myself and discovered that it takes me roughly two minutes to walk up, two minutes to walk down (one step at a time) and one minute to run up. So put that in your pipe and smoke it. Or whatever.
I brought along some water - thank god - and took a tiny sip just to wet my mouth after every walker. Runner one was VERY hard. I was all stiff and ultra slow. Runner two was a bit better and number three was my best. I started to slow down on the fourth runner and number five was a struggle again. Oh well, today was not an 'on' day I guess.
After descending from the last runner I grabbed my bag and walked back up for the last time and then headed home (2 miles). Walking along Broadway was great! It did not get cold and I cut through Cal Anderson Park on the way home which is always pretty (water feature, green grass, etc.) and entertaining (hippie wanna-bes, street kids, couples, etc.). |
| Equipment: | |
| Clothing: | |
Friday, October 02, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | run - 4 miles |
| Time (total): | run - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 8 mph (7:30 minutes per mile) |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines | run - treadmill, zero incline |
| Results: | |
| Comments: | My core routine got interrupted today so I cut it short in order to get in some cardio and still get back home in time to wake up Cameron.
The run felt fine, in fact 8 mph has never felt so easy! The last 10 minutes I nudged up the speedo to 8.1 mph (OMG!) and it still felt very comfortable. I'm amazed at how easy the treadmill is on the body… |
| Equipment: | |
| Clothing: | |
Thursday, October 01, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | core - 2 sets back extensions, 3 sets twisting sit-ups on the incline board, 3 sets crunches on the ball, 3 sets mat work
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Oof… core felt okay but cardio was a chore. After only three days of doing nothing it was like I was in quicksand on the dumb elliptical trainer. It was not hard, I just could not seem to increase the speed.
Oh well, tomorrow is another day. :) |
| Equipment: | |
| Clothing: | |
Thursday, September 24, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | run - 4 miles |
| Time (total): | run - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 8 mph (7:30 min/mile) for 2 min, 8.1 mph for 15, 8.5 mph (7:03 min/mile) for 13 min |
| Total Ascent: | |
| Weather: | |
| Workout Type: | water |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - incline board sit-ups w/twisters (35, 35, 30), scissor leg lifts (3x40), crunch machine drop sets (3x40)
run - treadmill, zero incline |
| Results: | |
| Comments: | I started off the day with "core with Thom" (it's great to have a workout partner!) and then we hit the cardio loft. Thom got on the elliptical and I opted for a run as it's been a few days since my last one.
I have found that the treadmill, although way boring, is really nice to my body and I can go faster with less effort so today I tried to dial it up just a bit. Lately I have been running indoors at 8 mph so after warming up for a couple of minutes I inched up the speed. 17 minutes in I decided to up it significantly and was able to sustain it until my 30 minutes ran out. Whew…
The faster you go on a treadmill the more you have to concentrate so you don't misstep or fly off or something. You would think working out indoors should be safe. :|
8.5 mph is harder for sure but not impossible. I'm no runner but these efforts are getting a little easier. I think what I need to really boost my running is a real interval session once per week. All it takes is time, right? |
| Equipment: | |
| Clothing: | |
Wednesday, September 23, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:45 AM
stairs - 5:45 PM |
| Distance: | stairs - 14 flights
walk - 4 miles |
| Time (total): | cardio - 30 min
stairs - 35:30 (for my 10 timed flights) |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 80s, sunny, dry, calm, f'n fantastic is what it was today |
| Workout Type: | |
| Breakfast: | 6:45 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 40, 34 sit-ups on incline board, 2x60 leg extensions
cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | |
| Comments: | I got to the gym a little late today and so did not have time for my usual core routine so adlibbed.
Cardio felt okay but not stellar. I think doing this stuff indoors for so long is getting boring… Hello, right? You'd think I would catch a clue or something.
After work I met Andy G from work and we hit the Howe Street stairs and I had a surprisingly good session! It was all kinds of awesome outside so I decided to walk to the stairs and home after. It was the right call for sure.
When I go there Nick S from work was also there finishing up so I did two mellow flights with him with my messenger bag on just warm up. Then Andy showed up so I stowed my bag in his car and we hit out.
The next 10 flights I alternated walking 2 at a time and running. Last week I managed to run four flights so being able to do five today was a good feeling. My running is not as fast as when I hit these in the winter with my cycling friends but still, it's only the second time I have run them this year so not bad…
After I finished my 10 flights I walked one more with Andy to 'cool down' and then got my bag and went up one last time on my way home.
It's almost two miles to the stairs from work and tad over two miles home from the stairs and I could not have picked a better night for this walk. It was warm, people were out in droves and it felt like the middle of summer in every way.
While on the stairs we saw this guy with obvious physical problems walking up them with a cane. I recognized him from the winter last year and am totally impressed that he tackles what is damn hard for someone that has no disability! On my way home I walked down Broadway and there he was at Vivace! I stopped, said hi and discovered his name is Tom. He recognized me from the stairs too. Nice.
On the way home I crossed through Cal Anderson Park and it was a surreal experience. People were picnicking, making out on benches, playing Ultimate and soccer, hanging out with their children and getting stoned all over the place. I mean, this is what parks are for, right? Right, that was rhetorical. It was so cool to walk through this scene. |
| Equipment: | |
| Clothing: | |
Tuesday, September 22, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | 20 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, sunny, dry, light wind |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | |
| Results: | |
| Comments: | I FINALLY managed to hold the plank twice for three minutes! [queue party favor sounds] The rest of my core routine also felt good but I had no motivation for cardio so went home pronto.
To spin out my legs after running yesterday I decided to take the long way home and cruised over to the Ballard Locks, through Discovery Park and then did the Magnolia loop and home along the Seattle waterfront. It was wonderful out. And I think the right thing to do. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Friday, September 18, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM - cereal
10:30 AM - 2 pieces Fitness Bread w/peanut butter and jam, Odwalla juice |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | |
| Comments: | Wow, my abs were sore from yesterday. Kind of a nice feeling in a way…
I raced through my core routine in 25 minutes (it usually takes at least 30) and then hit the cardio loft. The big fan was busted. One of the blades had come loose and smacking against the wire cage and it sounded like someone paddling a piece of metal siding with a piece of metal in a metal room. You get the idea - heinous.
Cardio felt better today, that was a relief. No knee issues, no stiffness, I felt pretty good. |
| Equipment: | |
| Clothing: | |
Thursday, September 17, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
run - 5:00 PM |
| Distance: | run - 4.4 miles |
| Time (total): | cardio - 30 min
run - 34 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 7:45 minutes per mile |
| Total Ascent: | |
| Weather: | 70, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | gym - water |
| Course: | core - 3x40 ball passes, 3x25 crunches on weird machine, 3x40 twisters - 12 lb
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Boy, I'm sure not very good at traditional core exercises…! I was working out with Thom again and it sure showed.
Cardio was also kind of difficult, I was not able to maintain 75 rpm. Oh well.
I wanted to go for a run after work and to save time I just ran home. This was a first for me and it went okay but I could improve on the process.
I wore a smallish backpack and it bounced around a bit too much. It also caused my shirt to ride up in back and by the time I got him I had worn a tiny patch of skin off of my spine in spite of me constantly puling it down.
As I ran along Interlaken there were some high school kids hanging out getting stoned. It was three cars and at least six people. This is the third time I have seen this, it must be the place all the cool kids hang out.
Then as I was crossing Union this Impala that was also headed in my direction waved me ahead so I could cross the street and man did it smell like pot. I was visualizing this cloud of smoke following the car around.
So good tunes on the iPod, good weather, good smells and a good time. |
| Equipment: | |
| Clothing: | |
Wednesday, September 16, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | 9 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | |
| Results: | |
| Comments: | I finally slept well!
Once at the gym my right knee was not feeling so hot and my motivation for cardio was zilch so I bagged it.
Riding home my knee felt fine but walking around and bending it sideways, etc. it feels kinda bad. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, September 10, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
walk - 5:15 PM |
| Distance: | walk - 4.9 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 3x35 sit-ups on incline bench, 3x20 twisters on incline bench - 10 lb, 3x30 knee lifts, crunch machine
cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm |
| Results: | |
| Comments: | Today was core day with Thom and we hit it hard.
My calves still felt tight on the elliptical trainer from my runs and stairs but it was okay.
After work I walked to a stretching and injury prevention clinic at Stretch PT (next to REI) put on by adventX and then home after. It was a BEAUTIFUL day/night to be out walking and was a gas. And warm! I loved walking up Capitol Hill as people were going to happy hour and milling about. |
| Equipment: | |
| Clothing: | |
Wednesday, September 09, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | run - 4 miles
commute - 9 miles |
| Time (total): | |
| Time (moving): | run - 30 min |
| Time (stopped): | |
| Speed (moving): | run - 8 mph / 7:3 minutes per mile |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 60s, partly cloudy, dry, calm |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline, 8 mph |
| Results: | |
| Comments: | Core felt good today! Kind of a relief… As did my run. I was a tad stiff from stairs but not overly so.
I'm amazed by how much easier it is to run on a treadmill than outside. Much less impact too. |
| Equipment: | |
| Clothing: | |
Tuesday, September 08, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
stairs - 6:00 PM |
| Distance: | stairs - 9 flights
walk - 2.2 miles |
| Time (total): | cardio - 30 min
stairs - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 60s, dry, sunny, calm |
| Workout Type: | core | cardio | stairs |
| Breakfast: | 6:45 AM - smoothie |
| Lunch: | |
| Dinner: | 7:30 PM - 3 pieces pizza, apple pie with ice cream |
| Workout Food: | gym - water |
| Course: | core - 2x35 sit-ups on incline bench, 2x60 leg extensions, back extensions - 30 straight and 30 twisting
cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | |
| Comments: | Massive b-day party at Jason and KyLynn's last night and I woke up this morning pretty hung over…
I was blown away by my ability to do 2x35 sit-ups on the top notch of the incline bench so that was great. Unfortunately cardio did nothing to relieve my hangover. At least it felt all right.
After work Andy G and I hit the Howe Street stairs for my first time this fall. We did six flights together walking two at a time. It was taking us almost exactly five minutes per flight (up and down once).
After that I grabbed my bag out of his car and did two more with the adventX crowd. The last one I ran with John C and got to the top in 57 seconds! Then it was back down to grab my bag and up one last time so I could walk home.
I felt great! The stair pace while walking was very moderate and so except for that last runner I was definitely within myself. Probably a really good thing for the first time as I have overdone it WAY too often on these damn stairs. |
| Equipment: | |
| Clothing: | |
Thursday, September 03, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | 4 miles |
| Time (total): | |
| Time (moving): | 30 min |
| Time (stopped): | |
| Speed (moving): | 8 mph
7:30 minutes per mile |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 3x25 sit-ups on the ball - 10 lb, 3x25 leg tosses, 3x15 twisters on machine - 80 lb
run - treadmill, zero incline |
| Results: | |
| Comments: | Thom was at the gym so it was time for his core routine again, I suck at the traditional core exercises…
My run felt much better. 8 mph on the treadmill now feels relatively relaxing. I think it's time to speed up the outdoor runs a bit. |
| Equipment: | |
| Clothing: | |
Tuesday, September 01, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | walk - 2.5 miles? |
| Time (total): | |
| Time (moving): | cardio - 30 min
walk - 50 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 60s, mostly cloudy, dry, calm |
| Workout Type: | core | cardio |
| Breakfast: | 6:30 AM - smoothie
8:30 AM - almonds |
| Lunch: | 11:30 AM - 2 chocolate, caramel macadamia nut clusters
1:00 PM - left over cabbage and , 2 chocolate, caramel macadamia nut clusters, water
2:00 PM - 2 chocolate, caramel macadamia nut clusters
4:00 PM - another damn nut cluster and 2 mini Snickers bars |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 90 sec, 60 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
walk - around the UW campus |
| Results: | |
| Comments: | Oh MAN was the plank hard today. Hello, that's what happens when you don't do it for several days.
Cardio on the other hand was fine. I kept it over 75 rpm and my breathing was relaxed and my legs were not very sore from the run on Sunday. Yes! |
| Equipment: | |
| Clothing: | |
Friday, August 28, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | AM run - 3.75 miles
commute - 12 miles
PM run - 2.25 miles? |
| Time (total): | |
| Time (moving): | AM run - 30 min
PM run - 15:30 |
| Time (stopped): | |
| Speed (moving): | AM run - my usual 8 minute miles
PM run - 6:53 minutes per mile (if my distance is correct that is) |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | Damn nice, still. |
| Workout Type: | core | run | commute | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | AM run - treadmill, zero incline, 7.5 mph
PM run - around Seward Park |
| Results: | |
| Comments: | My AM run felt really good! I was relaxed and for the last two minutes I increased the pace to 8 mph and it was totally fine.
After work I rode to get my hair cut. About f'n time is all I have to say. Man did that feel good.
After I got home from work Shelley wanted to go for a run so I said sure, why not? But by the time we got down to Seward Park I was feeling pretty sloooow… I started out walking and when I finally kicked it in to a run I had probably already covered .25 miles and it's only a 2.5 mile loop. :) I did go faster than normal but it was HARD getting started.
It was nice to get outside. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, August 27, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | 9 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 3 sets of leg lifts, crunches and twisters w/15 lb
cardio - elliptical trainer, random profile, 15/20 resistance
commute - up Belmont on the way home |
| Results: | |
| Comments: | Core with Thom again! We super setted our three exercises and it was hard! Then we hit the cardio loft.
Man, Belmont is one bitch of a hill. It's like lifting weights all the way up on my single speed with just platform pedals; it is without a doubt the steepest hill I could possibly ride on that bike and not zig zag. But you get the payoff of being able to people watch all the way down Broadway. Way worth it. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Tuesday, August 25, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 35 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min
race - 50 min
|
| Time (stopped): | |
| Speed (moving): | 22 mph average (I guess this includes my warm-up so the number is kind of useless…)
max - 36 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | bike race |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | gym - water
race - nuun |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 15/20 resistance
race - flats, w/2 primes |
| Results: | |
| Comments: | Today was all about Alistair L again and it was a blast. We had Dave H and Jeff W there as well.
ASIDE - last week we tried to leapfrog Alistair ahead of the rider in 3rd and sweep the top three spots on the 'podium'. In the process I was certain that Alistair won one prime and got second on another, I was right behind him after all in just about every sprint. Turns out the rider in 3rd called the race promoter and said something to the affect of, "I got those points and I'm sure Alistair would not mind if you changed the results." WTF? Way to turn an otherwise very casual and friendly race series into something it does NOT need to be.
So today we just wanted to make the race hard. Kinda like venting I suppose. And yes, we knew it would not change the overall results any. We tried to get Alistair away a couple of times but it did not stick. We always had too few folks to drive the pace and this time of year everyone is winding down.
On the last lap we put three people in front of Alistair hoping for a sprint victory and we got close. Dave led for half a lap and then Jeff took over. Unfortunately he got caught up in traffic as we passed the Cat 1-2-3 field and instead of going around he slowed down for a second. That let everyone behind us who had been strung out bunch up some. I took over and ramped it back up and was even able to react to the first person that opened the sprint but in the end Alistair was just not as fast as the winner.
It was a hell of a lead out though - and lots of fun. |
| Equipment: | Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap |
Thursday, August 20, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 80s, sunny, dry, light breeze |
| Workout Type: | core | cardio | commute |
| Breakfast: | 7:00 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 2x20 crunches w/40 lb, 3x60 leg extensions
cardio - elliptical trainer, random profile, 15/20 resistance, 70 rpm |
| Results: | |
| Comments: | I got the gym and Thom was doing core and cardio today so I jumped into his workout for the company. He wanted to do cardio for 45 minutes today so cut the ab work way down and that was fine with me.
I was amazed at how hard the dumb elliptical trainer was this morning… I felt drained from racing last night and was hungry when I started so that did not help. But we chatted the entire time and commented on the news which was playing on the monitors up in the cardio loft so even though I could barely maintain 70 rpm today I did go for a tad longer and I had good company. Thanks Thom.
My ride home was equally labored. It was great out and I was in good spirits but I was moving very slowly… for once the gear on my single speed city bike did not feel too small. :) |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, sleeveless wicking shirt, cap |
Tuesday, August 18, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
Pacific Raceways - 7:00 PM |
| Distance: | 32 miles |
| Time (total): | |
| Time (moving): | 1:00 |
| Time (stopped): | |
| Speed (moving): | 22 mph
max speed - 36 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 80, sunny, dry, light wind |
| Workout Type: | core | cardio | race |
| Course: | | plank | 2x150 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
Pacific Raceways - flats, points race format w/2 primes |
| Results: | |
| Comments: | A tiny improvement on the plank! Yes.
My little cardio excursion I was much more difficult than I thought it would be! I was sore/tight from running and using the elliptical (which I have not done in quite sometime) was making me feel like I was breathing pretty hard and my upper body is so weak/puny that by the end of 30 minutes my arms and chest were tired from moving the freaking levers back and forth. What a joke (I am).
The race was a blast. It was Dave H, Alistair L and Todd M and myself in the masters race and today was work for Alistair day. He's in 4th place currently and it was mathematically possible for him to overtake 3rd (Erick(sp?) from Cucina) so off we went mission in hand.
Since it was a points race I originally thought it would be best to get Alistair in a break but that never happened. Instead we just led him out and tried to take points away from his competition. And it worked pretty well…
Having two people who are committed to leading someone else out is pretty much enough at Pacific Raceways. And I had a super time doing it. To Alistair's credit he was able to sprint several times and got enough (or so I thought) wins and second places to wrap it up but at the end he only got 2nd for the night. At least he won a prime in the process. Rats. |
| Equipment: | Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25 |
| Clothing: | shorts, sleeveless jersey, cap |
Monday, August 17, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
cyclocross - 6:00 PM |
| Distance: | run - 3.75 miles |
| Time (total): | |
| Time (moving): | run - 30 min |
| Time (stopped): | |
| Speed (moving): | 7.5 mph / 8 minute mile pace |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, sunny, dry, light breeze |
| Workout Type: | core | run | cyclocross |
| Breakfast: | 6:30 AM - smoothie
9:30 AM - almonds |
| Lunch: | 11:30 AM - 1.5 bagels w/peanut butter, water |
| Dinner: | |
| Workout Food: | gym - water |
| Course: | | plank | 2 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline |
| Results: | |
| Comments: | Fist day back in the gym in 1.5 weeks! Booya and all that crap. Let me just say that the plank was hard. I have my work cut out for me if I want to get back to 2x180 seconds…
I started out feeling a tad stiff on the run but then loosened up and it was fine physically. Mentally it was dragging like crazy and I could not tear my eyes off of the clock and the clock was not moving fast enough.
After work some teammates and I got together at Magnuson Park for a bit of cross practice. I got Cameron to come along and it was a blast! We worked on skills, did some starts and some follow the leader. Cameron participated in most of what we did and seemed to really enjoy himself. Especially when he raced (and beat!) me during one of the start drills. :) |
| Equipment: | Red Line Conquest Pro |
| Clothing: | shorts, sleeveless jersey, cap |
Friday, August 07, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | run - 30 min |
| Time (stopped): | |
| Speed (moving): | run - 7.5 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | run | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline |
| Results: | |
| Comments: | |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, August 06, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | run - 3.75 miles
commute - 9 miles |
| Time (total): | |
| Time (moving): | run - 30 min |
| Time (stopped): | |
| Speed (moving): | 7.5 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | run | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 3x60 leg lifts on bench, 3x30 reps on fancy crunch machine
run - treadmill, zero incline |
| Results: | |
| Comments: | I got here and had no desire to do my usual core routine so did something else. Nice to break it up. |
| Equipment: | |
| Clothing: | |
Wednesday, August 05, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | run - 3.75 miles |
| Time (total): | |
| Time (moving): | run - 30 min |
| Time (stopped): | |
| Speed (moving): | run - 7.5 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | run | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline, 7.5 mph |
| Results: | |
| Comments: | The run felt fine, I'm excited to get outdoors. |
| Equipment: | |
| Clothing: | |
Tuesday, July 28, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
race - 7:00 PM |
| Distance: | run - 3.75 miles
race - 32 miles (including warm-up) |
| Time (total): | |
| Time (moving): | run - 30 min
race - 50 min
max speed - 37 mph |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 90s, sunny, dry |
| Workout Type: | core | run | Pacific Raceways |
| Breakfast: | 7:00 AM - smoothie
10:00 AM - almonds
10:30 AM - Cheese It crackers |
| Lunch: | 11:30 AM - pasta w/red sauce
1:00 PM - ice cream, water |
| Dinner: | 8:00 PM - beer, water
9:30 PM - beer, pita chips |
| Workout Food: | gym - water
race - nuun |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline, 7.5 mph
race - flats |
| Results: | Masters
1st prime - pack
2nd prime - pack
finish - 1st |
| Comments: | At some point you run out of adjectives and superlatives to describe the weather… it was hot. Even in the gym, all the fans are just moving warm air around.
My run felt good! An eight minute pace is now feeling very relaxed and I think it's time to take it to the streets. I'll be riding my brains out Thursday (RAMROD) and this weekend (Courage Classic) but after that it's run, fat boy run. :)
At the Pacific Raceways the pace was quite relaxed throughout the race if you were in the bunch. Corrie M took off after a break, caught it and stayed away for about 2-3 laps. Dave H tried as well but when someone chased him down I tagged along and the entire pack chased me.
This was a theme for the night. The entire pack would chase me like their life depended on it but would let plenty of people who were more dangerous (Dave, Paul M, etc.) simply ride up the road. At one point after we caught the break Corrie was in I put in a huge effort out of turn two, got a gap, went super hard for 100 yards and when I looked back the field was strung out single file killing themselves to bring me back.
And I did not have the fitness to simply power away so bottom line is I went nowhere.
With two laps to go I told Dave I would be happy to lead him out and he said, "No, I will lead YOU out." Okay, fine.
Coming out of the big left hand corner I moved up to his wheel and told him I was there and he hit the front going into the last right hander at the beginning of the finish straight. He ramped it up beautifully and I could just sit there, slowly shift up and keep an eye out on the bunch behind me.
ASIDE - one thing he also did that was super was ride right next to the barrier on the right so I only had to look over my left shoulder.
As soon as I saw someone get out of the saddle behind me I jumped as well and since all the real sprinters were not in attendance today I held everyone off. :) Thanks Dave. |
| Equipment: | Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25 |
| Clothing: | shorts, sleeveless jersey, cap |
Technorati Tags:
Pacific Raceways
Monday, July 27, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | run - 3.75 miles
commute - 9 miles |
| Time (total): | |
| Time (moving): | run - 30 min
7.5 mph/8 minute mile pace |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 90+, sunny, dry |
| Workout Type: | core | run | commute |
| Breakfast: | 7:00 AM - smoothie
10:00 AM - fruit yogurt, almonds |
| Lunch: | 1:00 PM - veggie burrito, chips, salsa, 2 beers, water |
| Dinner: | 8:00 PM - cheese, crackers, water, juice, pita chips, mango, yogurt |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 20 lb | run - treadmill, zero incline, 7.5 mph |
| Results: | |
| Comments: | Ran with Tuck H today, that was nice. I am noticing that pretty much anything defined as physical exercise with someone else is more fun than alone as long as it's defined as 'training' for me. If I'm just going for a fun ride or exploring then no biggie but as soon as I call it training as in preparation for some bigger event then I have a hard time doing it alone. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | As little as possible which when riding to and from work is a pair of baggy MTB shorts and a sleeveless wicking t-shirt. |
Thursday, July 23, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | run - 3.5 miles
commute - 20 miles |
| Time (total): | |
| Time (moving): | run - 30 min
8:34 pace |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 70s, mostly sunny, dry |
| Workout Type: | core | run | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | knee lifts | 20, 35, 35 | | twisters | 3x30 - 12 lb | | sit-ups | 25, 25, 20 on incline board | run - treadmill, 7 mph |
| Results: | |
| Comments: | Thom was doing abs to day so I joined him. Having company is great.
Afterword I hit the treadmill for my first training run of the year! Shelley and I would like to run the Vegas half marathon again in December and this time I'd like get in more training than last year. The treadmill seems like the perfect way to get started; low impact and easier than out on the road.
I took the long way home via the Ballard locks, Discovery Park, the Magnolia bluff and Myrtle Edwards Park. Nice. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Wednesday, July 22, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 60 - no weights | cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm |
| Results: | |
| Comments: | Man, the plank was hard… I have unfortunately noticed that my form is not always so great and my hips tend to rise up a tad. Gotta put a stop to that.
Cardio was okay but my will to work stank. Big time. |
| Equipment: | |
| Clothing: | |
Tuesday, July 21, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
walk - 12:00 PM |
| Distance: | commute - 9 miles
walk - 2 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min
walk - 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 80s, sunny, dry |
| Workout Type: | core | cardio |
| Breakfast: | 7:00 AM - smoothie
10:00 AM - Zone Perfect bar (blech…) |
| Lunch: | 1:30 PM - 3 pieces Pilot Bread w/peanut butter and jam, Odwalla Citrus C Monster
2:00 PM - Promax bar |
| Dinner: | Quinoa, greens, sauce, beer |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm (barely!) |
| Results: | |
| Comments: | I had a super low day this morning at the gym and then got home, tuned in the Tour and watched Bradley Wiggins climb like an insane man. And look totally calm doing it! What a superstar. |
| Equipment: | |
| Clothing: | not much, it's hot |
Monday, July 20, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:45 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core |
| Breakfast: | 6:45 AM - cereal, fruit
9:00 AM - LARABAR Peanut Butter Cookie
10:30 AM - block of cheese |
| Lunch: | 12:00 PM - 3 pieces Pilot Bread w/Nutella |
| Dinner: | 7:00 PM - green salad w/tuna, nuts, cheese, 2 beers, 3 chocolates |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 50 leg extensions, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | |
| Results: | |
| Comments: | Argh… I was dorking around on the computer this morning playing with Google Voice and got to the gym too late to do cardio. I suck. |
| Equipment: | |
| Clothing: | |
Friday, July 17, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
track - 7:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 80s, sunny, dry, light breeze |
| Workout Type: | core | cardio | track race |
| Breakfast: | 6:30 AM - smoothie
9:00 AM - nectarine
11:00 AM - Odwalla Mango Tango |
| Lunch: | 2:30 PM - 2 PB&J sandwiches, water
4:30 PM - Clif Quench |
| Dinner: | |
| Workout Food: | gym - water
track - nuun |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 30 knee lifts, 30 twisters to each side - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | Cat 1-2
12 lap scratch - pack
miss and out - 11th
8x5 points race - pack |
| Comments: | Core felt better today including the second set of plank! Hopefully I can go for a bit longer next week and work back up to 2x180 seconds.
It was HOT at the track, it felt great! I was hydrated, rested so no problem. Kenny W was out again, good to see him after his broken collar bone and the surgery required to assemble it. I am not jealous!
There were two primes in our scratch race but the pace was not crazy. I could not move anywhere but managed to ride wheels and finish comfortably.
In the miss and out the pace was also not crazy so riders kept coming over the top. I had to do likewise twice but after 12 or so laps I was pretty blown and when another rider came around I was stuck underneath and did not have the energy to back out and around. So it goes.
There were several attacks in the points race and after a bit three riders got away. Then Joe H took off and I followed and we got away clean. The only problem is we went nowhere… The leaders had a gap and for a bit we did too but then after about four laps the bunch caught us and the shortly thereafter we caught the leaders.
I took some risks and was at the back for a while trying to rest up and luckily it worked and I did not get gapped. I finished in the bunch with one fourth(?) place sprint finish from when Joe and I were off the front.
Brian S was in turn four cheering, that was great! And we had Tony B and Kurt A in the Cat 3 field, right on. |
| Equipment: | Raleigh Rush Hour Pro, Zipp disk, Zipp 404 front, 49x14 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap |
Thursday, July 16, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | 20 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 80, sunny, dry, light breeze |
| Workout Type: | core | cardio | commute |
| Breakfast: | 6:30 AM - smoothie
10:00 AM - almonds |
| Lunch: | 2 PB&J sandwiches, water |
| Dinner: | 7:00 PM - picnic at Volunteer Park - bread, tuna, cheese, veggies, water, wine, chocolate |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
commute - to work down Interlaken, home via Ballard, the locks, Discovery Park, a loop around Magnolia and then along the Seattle waterfront, through Belltown and up Pike |
| Results: | |
| Comments: | What a GREAT day to ride your bike home…! Hot, tons of other commuters, great music on the iPod - good times.
I was really surprised by how many people were walking their bikes across the Ballard locks and by how many folks were riding through Discovery Park - more than I have ever seen I think.
Riding along Myrtle Edward's Park a dad was cruising along with his son who must have been all of four years old. Nice! Oh yeah, no training wheels either. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, sleeveless wicking t-shirt, cap |
Tuesday, July 14, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | commute - 9 miles
ride - 31 miles |
| Time (total): | ride - 1:42 |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | 18 mph
max speed - 34 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, mostly sunny, dry, light breeze |
| Workout Type: | core | cardio | commute | ride |
| Breakfast: | 2:30 AM - 3 Advil, Trader Joe's organic tea & lemonade
6:30 AM - cereal
9:30 AM - Odwalla Super Food |
| Lunch: | 12:30 PM - 2 pieces Pilot Bread/cheese, 2 pieces w/peanut butter and jam, Odwalla Protein Monster, water
3:30 PM - Promax bar |
| Dinner: | 8:30 PM - green salad, 4 pieces cheese toast, 2 beers, rice pudding |
| Workout Food: | gym - water
ride - nuun |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
ride - UW, Leschi, around Mercer Island (counter clockwise), Madrona, Union, home |
| Results: | |
| Comments: | Last night I was in bed by 9 and woke up around 2. Damn. :( Did I mention I was hung over…?
Every core exercise was hard today but cardio - once I got warmed up - was great. My head was not tip top but it felt smooth and I was able to maintain higher cadence than most days.
I felt silky smooth on my commute. As good as you can feel on a four mile ride… One the way home I was climbing Interlaken in the saddle on my single speed and not even breathing very hard.
After work I hooked up with Leif C for his weekly jaunt around Mercer Island. Today we were joined by Mike H and Mike T. Mike H had just finished the 'Mercer Island World Championships' with Ian M and company and the pace was pretty torrid so he was already well worked. That did not slow him down much though as he pulled strong and won the sprint at the end.
Cornering with Leif and Mike H was a dream. There was NO slowing down - ever - and sometimes we even pedaled all the way around the bends. There are not many people that can or will ride like this.
I started out feeling good but rapidly ran out of steam. I was able to hang on and even pull but my efforts were shorter than Leif or even Mike H. We dropped Mike T half way around the island.
We just did one lap and did not double back today. That was fine with me and I enjoyed my ride up Madrona and home. The weather was perfect. |
| Equipment: | commute - Raleigh town bike, 36x16
ride - Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap |
Saturday, July 11, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 10:00 AM
race - 3:30 PM |
| Distance: | race - 20 miles |
| Time (total): | |
| Time (moving): | race - 40 min |
| Time (stopped): | |
| Speed (moving): | max speed - 33 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 80, sunny, dry, blue sky, light breeze |
| Workout Type: | core | cardio | Redmond |
| Breakfast: | 6:45 AM - cereal, banana
8:00 AM - water |
| Lunch: | 11:30 AM - nuun, mac & cheese, veggies, lentil pate, bread |
| Dinner: | 6:30 PM - potatoes, corn, 3 beers
9:00 PM - 2 ice cream sandwiches, water |
| Workout Food: | gym - water
race - nuun |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | Masters (40+) - pack finish |
| Comments: | Man, every single core exercise was hard today! That's what I get for being so sporadic about going to the gym. On the upside cardio felt great, probably because I showed up with some food in my stomach and was hydrated and not half asleep. :)
It was hot but I was hydrated and it felt fine. I'm really liking nuun for hot weather rides, you just drop a tablet in your bottle and you know you are good to go. And at the end of the ride you are coated in white salt crystals. :)
It was just RC R and myself for IJM.org today which is not enough to control anything so I resolved to try and get in the right move. Lots of top guns were here today so I was hoping that a couple of us and maybe on Garage rider would sneak off and that would be it. I knew I Needed help as I have not had the strength to make anything stick on my own these last couple of months.
Garage went early and I came along for the ride. Doug D (Lenovo) was doing the same thing as me so a couple of times we got away together but it never lasted very long.
One of the times we caught a break the pack was way strung out behind me and so I just kept right on going. Half a lap later Todd G (Counter Balance) was with me and we were away very cleanly. Todd pulled, I pulled, Todd pulled and then I was done! Holy cow, that guy was riding me off his wheel… I think my pulls were for 1/4 of a lap and then he'd pretty much tow me around for the remainder. It was a shame too as we were flying and if it had been two months ago the outcome might have been very different.
As it was Todd had to sit up since he could not sustain this and the pack was chasing hard.
I tried once more but again it didn't last long. And because I had worked myself over quite a bit early on in the race I was gassed with three laps to go. Chris T (Benaroya Research) won in impressive style - that guy is a crit machine.
After the race people gave me huge props for my efforts and even Chris said he was pissing himself when Todd and I were off the front. On paper that's a great combo but right now it's not a reality. It does feel good to see that I know what to do, that's part of the winning formula anyway. |
| Equipment: | Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap, soaked my jersey and cap before the start - it felt really nice |
Wednesday, July 08, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | 10 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, dry, mostly sunny, light wind |
| Workout Type: | core | cardio | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | |
| Comments: | Well, at least I was not hating life in the cardio loft today and managed to maintain 75 rpm… |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Tuesday, July 07, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 9 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 60s, partly cloudy, dry |
| Workout Type: | core | cardio | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70 rpm |
| Results: | |
| Comments: | |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Wednesday, July 01, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:45 AM
track race - 7:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 70s, sunny, dry, light wind |
| Workout Type: | core | track race |
| Breakfast: | 6:30 AM - smoothie
8:30 AM - almonds |
| Lunch: | 12:00 PM - rice and stir fry veggies
5:00 PM - Odwalla Mo' Beta juice |
| Dinner: | 10:00 PM - spinach salad, 3 pieces bread w/lentil pate, lemonade |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | Master A
8 lap scratch - pack
miss and out - 2nd
5x5 points race - 1st |
| Comments: | I was still only able to hold the plank for two minutes the second time round but at least it did not pain me as much as Tuesday… maybe I can try for more soon. Who am I kidding, right? I just need to do it and quit whining about it.
Last week at the track I could not help noticing that my gear (52x15) was smaller than everyone else's… and of course I forgot to change it so this week I rode the exact same thing.
According to this gear chart I'm on a 93.6 inch gear. But according the gear chart in my track bag I'm on a 91.5. So I double checked using my calculations and discovered that the chart in my track bag is busted. Whatever, it's all relative anyway. Bottom line is I was spinning faster than everyone last week and again this week.
They combined the A and B fields tonight for a total of 17 riders I think. Helping me out tonight were Corrie M and Phil S aka Bilko. Corrie has been training like never before in 2009 and Bilko is always a pleasure to race with so this was great.
And who should show up today but my old friend Robert P back from the Ti Cycles days… it was great to see him. Unfortunately he snapped a bolt on his seatpost after the first race and had to drive home early. Rats.
In the scratch race Corrie took off on the second lap! Nice. He was soon joined by two other riders and I Had my hopes up but I could soon see that they were fading. I countered once we caught them but it was shut down pronto and then at the finish I was mid pack. No worries, that was the warm up.
A miss and out is not usually my cup of tea. My (not so) mad skillz on the track mean my bag is longer scratch races and points races and maybe the point-a-lap race. Basically anything I can break away in and don't have to sprint, sprint, sprint. Because I can't sprint too hot I have found that sitting at the back is very risky for me so I tend to go to the front and 2nd or 3rd from the bottom is perfect. So that's where I went. Some guy was in the lead, Bilko was on the outside of him and I was on the outside of Bilko.
The pace was not crazy and so even though people came over the top twice and the rider in the lead changed I was able to get right back into my preferred position each time.
When it was down to about six Kele M was in the front and Bilko, who had unfortunately been pinched by Harley S earlier on, yelled at me from the infield to go around. So I did. No one forced the pace and no one came around me then there were three.
And I was screwed. With me were Jim F (the best sprinter out here) and Harley S who is no slouch either. I knew that if I lead it out hard I would hand it to Jim on a silver platter so I saved my jump until about 175 m to go.
ASIDE - for some reason no one attacked me… I was not crawling by any means but I was not going that fast either and I kept looking and expecting but nothing happened so eventually I had to go.
As predicted, Jim came around me easily but I managed to just hold off Harley. That felt food. Afterwards Bilko told me that maybe I should have gone hard as Harley has much less of a sprint if the pace is hot and it was a foregone conclusion that Jim was going to win. Lucky for me it worked out this way.
That result gave me a big boost for the points race! It started out very manageable and I figured I would just look for the right move to counter so stayed near the front.
Approaching the first sprint I almost got into trouble as the pack got strung out and gaps started to open up in front of me. This is always a danger when they combine the masters fields as the levels of fitness are pretty diverse. But I only had to go around one rider and have a little patience and then I was back with the leaders in time for the second sprint.
I saw it line out and this time I did not get boxed so was 4th wheel across the line. I think Jim won and he had to go really hard to earn this one so that was perfect for me. I looked back and did not see anyone I recognized on my wheel so when the leaders went up track I went straight ahead and gave it full gas.
15 laps to go. And I got a BIG gap right away. Within three laps I had half a lap on the field so was pretty confident I could get this next sprint. And I did no problem.
10 laps to go. At this point you just put your head down and dial in a pace you think you can hold until the end and don't worry about what is going on behind you… :) I knew that I had Corrie and Bilko back there so just got down to business as they say. The early enthusiasm of the breakaway had worn off long ago and I did slow a tad to pace myself but coming up on the next sprint I still had a solid half lap and sometimes slightly more, that always helps the motivation.
5 laps to go. I had a bad spot somewhere around here but thankfully it did not last long. And at one point the field slowed so much that I could see them on the same straight as me! For the briefest of moments I entertained the thought of lapping them but then the bell would ring and they would speed up and pull away.
With two laps to go I knew I had it in the bag. Baring a flat or some sort of all-out TTT on the part of the field I was good to go and for the first time ever I was able to sit up, raise my arms and enjoy the finish.
Thanks to Bilko and Corrie for running interference. |
| Equipment: | Raleigh Rush Hour Pro, Zipp 404 front, Zipp disk rear, 52x15 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap |
Tuesday, June 30, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 5:00 AM - 178 |
| Body Fat: | 9 |
| Time of Day: | gym - 5:30 AM
Pacific Raceways - 7:00 PM |
| Distance: | 36 miles |
| Time (total): | |
| Time (moving): | 1:42 |
| Time (stopped): | |
| Speed (moving): | 21 mph
max speed - 40 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 70s, sunny, dry, medium wind |
| Workout Type: | core | cardio | Pacific Raceways CR |
| Breakfast: | cereal |
| Lunch: | 5:00 PM - large bottle w/2 scoops HEED, 2 scoops Endurox R4, 2 scoops maltodextrin and some protein powder |
| Dinner: | |
| Workout Food: | gym - water
Pacific Raceways - small bottle w/1 scoop HEED |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm
Pacific Raceways - counter-clockwise down the switchbacks [Martin's favorite course!] with the finish at the top of the hill |
| Results: | Masters
1st prime - pack
2nd prime - 1st
finish - 2nd
official results |
| Comments: | Still no luck on that second set of plank…
It was a GREAT evening at Pacific Raceways. The wind was blowing in your face on the straightaway but hey, what's new? I was pretty nervous as my 'training' has been mostly non-existent in the month of June and a couple of strong men showed up tonight but I pleasantly surprised myself.
For a change the start was very mellow. Maybe it was the tricky descent that worried people, who knows. But we cruised around for almost four laps prior to the start of any serious action. Then Alistair L took off.
On the drive down Alistair was bemoaning the fact that lately any time he gets off the front in a race it's with some tomato rider who invariably dies right away. So guess who joined him - you guessed it. And sure enough, after taking one pull (half a lap later) they were off the back like a sack of bricks.
Did I mention that the air as rife with the smell of burning brake pads? Oh yes, some idiots were obviously riding their carbon rims all the way down the hill. Idiots. Oh wait, I already said that.
Alistair carried on and lasted two laps (and got the first prime) and then we caught him going up the hill. I was in perfect position on about 4th wheel on the left side and took off on the flat bit in the middle of the hill. As I was climbing the last stretch of the hill I heard breathing to my right looked over and amazingly there was Dave H! He had managed to extricate himself cleanly from the bunch and away we went.
ASIDE - it has been the case lately at PR that every pack will at some point catch or be caught by some other pack. Alistair managed to catch the Cat 4 field and these guys clung to his wheel like it was life or death… I was laughing seeing him tow the entire pack around for almost an entire lap.
For the first two laps we went pretty hard. And our gap grew accordingly. Nice. We agreed I could take the second prime and each time I looked back our gap was bigger and bigger; what a confidence booster!
With three laps to go we were literally out of sight and I was really enjoying myself on this - my favorite - course. The radius of the corners is perfect and you can really arc them. When I was in the bunch I was passing people in both corners and now that I was with Dave I was gaping him every time we descended. I felt kinda bad as I was not trying to go hard, I Just hate using my brakes and so do it as little as possible… Once we hit the bottom I would just soft pedal and he'd get right on.
With half a lap to go I turn to Dave and ask, "So, what do you want to do at the finish…?" I was holding out hope that he might let me win as it seemed logical to me. It would help me cement my 2nd place in the series and he would still get points and his lead was huge. No Dice. "How about we just go man-against-man?" says Dave. Okay, it's only fair I suppose… :(
As usual I pulled around turn 1 and down the hill and waited for Dave to catch back on. Then we rode up the first bit of the hill side-by-side.
I was hoping that if I went to the front I could maybe delay the sprint because Dave has so much power on these damn uphill finishes but no luck. As soon as we hit the last incline I hear this CHUNK as Dave shifts up and so away I go.
I was right. I managed to take the lead for a couple of seconds and then he pulled up next to me. And for longer than I thought I was going to be able to do so, I held him and we crested the hill side-by-side. But then Dave shifted up again. I did likewise of course but only he accelerated accordingly. :) I ended up finishing about three lengths behind him and could only admire his hill sprinting prowess.
Someone was cheering me/us on the last three laps - it was great to hear them as we crested the hill, thanks! And thanks to Corrie M and Alistair for patrolling the bunch behind us, I know that helped. |
| Equipment: | Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap |
Friday, June 26, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | 6:30 AM - smoothie
10:00 AM - almonds, 3 pieces Pilot Bread w/peanut butter and jam |
| Lunch: | 12:00 PM - fruit yogurt
3:00 PM - 2 pieces pizza, water |
| Dinner: | 8:00 PM - 2 veggie kabobs, mixed green salad, cheese, 2 beers, water, chocolate, crackers |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | THE PLANK WAS HARD. I am still not able to hold it for three minutes the second time. Rats.
My friend Ken L was back from Switzerland and since I got to the gym so goddamn early I saw him up in the cardio loft when I got there. He told me all about his backpack, the country, what a great time he had, the beer, the chocolate, blah, blah, blah.
They went hiking from hut to hut in Switzerland and did not have to carry a stove, tent or sleeping bag! Some huts even had a shower or a meal for a small up charge - crazy. I could get into that kind of backpacking I think… They were between 5,000-7,000 feet the whole time and he said the panoramic views of the Alps were amazing. I don't doubt it.
I have noticed that when you do stuff like boring ass cardio you discover milestones that represent a significant step on your journey towards the finish. For me and my little 30 minutes stint my milestones are 10, 15, 20 and 27:40 minutes. 10 just because it's a nice, round number and is when I'm finally all warmed up and moving a little faster, 15 because it's half way and 20 because then the end is in sight. At 27:40 you can actually see the end of the 30 minute course on the red LED display. Oh yeah.
Talking to Ken I zoomed right by the first milestone and by the time he went downstairs to lift weights I was already at 11 minutes. Nice. Sometimes it's the (really) little things. Thanks Ken. |
| Equipment: | |
| Clothing: | |
Wednesday, June 24, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | Who cares, I was indoors. |
| Workout Type: | core | cardio |
| Breakfast: | smoothie |
| Lunch: | 12:00 PM - left over grilled trout, mozzarella cheese, almonds, fruit yogurt, water |
| Dinner: | pasta, green salad, cheese, 2 glasses wine, chocolate |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 twisters - 12 lb, 60 leg extensions, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm |
| Results: | |
| Comments: | Okay, how can I put this… going to the gym and not riding my bike bites the big one.
I won't get inappropriate here but stress at home have kept me away from races for weeks now and I have barely been able to ride to boot. During my core routine I almost started crying from the frustration of said stress and because like most other podunk local racers; I constantly hold myself to this unrealistic standard of my fittest ever condition. That's right, all kinds of unnecessary monkeys are being placed on my back by yours truly. 'Cuz that's how I roll.
But I held on and finished my routine. The plank was hard as hell again, that's going to take some time to bump back up to 2x180 seconds.
So then I managed to heroically (overly dramatically?) drag myself up to the cardio loft, I got on a trainer and just stood there for like five minutes! Serious. I am such a head case!
Thank goodness once I got going it was easier and easier to keep it up. Exertion seems to reduce one's ability to focus on stressful things. Which is probably why I find riding so cathartic come to think of it. Even if I can't work out my problem on a ride, at least I'm more at peace with it when I finish up. No such luck lately unfortunately.
Tomorrow is another day. Here's hoping I cope a little better. This blows. |
| Equipment: | |
| Clothing: | |
Tuesday, June 23, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 70s, dry, sunny |
| Workout Type: | core | cardio |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 4x30 knee lifts, 20/15/15/15 sit-up on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm |
| Results: | |
| Comments: | Yesterday I opined that core was tough and today just confirmed that. I could barely finish my knee lifts and could not do 4x20 sit-ups. Yikes! |
| Equipment: | |
| Clothing: | |
Monday, June 22, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | 7:00 AM - smoothie
8:30 AM - almonds |
| Lunch: | 11:30 AM - veggie crumbles, quinoa, diced tomatoes
1:00 PM - 2 pieces Pilot Bread, cream cheese, jam, water
2:00 PM - 4 pieces potato bread, water |
| Dinner: | 7:30 PM - mixed green salad, 2 pieces pizza, 2 beers, lots of cherries, water |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | In case anyone was wondering, if you take a shit ton of time off from an activity it will be really hard when you pick it back up. That was core today. I just was not up to the Herculean task of doing the plank for three minutes the second time around, no way.
And I could feel everything else too.
Cardio was okay although I had a hard time trying to find a machine that did not squeak. F'n Gold's Gym is not keeping up with normal wear and tear! What am I saying, they never have. |
| Equipment: | |
| Clothing: | |
Wednesday, June 17, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 177 |
| Body Fat: | 8 |
| Time of Day: | gym - 5:30 AM
track - 7:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, dry, partly cloudy, calm |
| Workout Type: | core | cardio | Track Racing |
| Breakfast: | 6:30 AM - cereal |
| Lunch: | 8:00 AM - almonds
10:00 AM - peanut butter and jam sandwich, tons of water
12:30 PM - peanut butter and jam sandwich
2:00 PM - Portobello and cheese sandwich |
| Dinner: | 9:00 PM - 2 pizza bagels, orange juice |
| Workout Food: | Vitamin Water Energy |
| Course: | | plank | 180 sec | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm |
| Results: | Masters A
10 lap scratch - pack
Keirin heat - 2nd
Keirin final - 6th/last
4x5 points - 3rd
Omnium - 3rd
official results |
| Comments: | I was SO not in the mood to do the plank today. Plus it was hard. Probably because I have not done it in a while but I also forgot my watch which means I have to crane my neck to see the clock on the wall and that little bit was enough to make me bag it. I am truly weak.
Cardio was kind of hard… what's with that? Last night was in my legs for sure and it was more of a chore to maintain 75 rpm than I wanted. Sense a theme here…? I do. Martin is weak in the head and lazy. :)
When I got home I stood on the scale for the first time in ages in spite of the fear factor and it was okay. Looks like I'm starting to recover from the crazy excess that was our trip to Germany. Thank god.
Tonight was my first track race of the year and it was really fun. It helped that Guy T and Phil S were there for IJM.org for sure - those guys are awesome. And the turnout was pretty decent for a masters race too (20 riders?), that always helps.
In the scratch race I tried to attack once but felt much less than stellar so we got caught pronto and then I was nowhere in the sprint. Oh well. Actually, the reason we got caught was that the TWO Broadmark guys with us did not ride. At all. Huh? There were four of us in the break and neither of them pulled. Too bad.
For my Keirin heat the planets must have aligned or something… That and I accidentally rode a tactically perfect race. :) I drew the number one 'straw' but someone else jumped on the motor. I ended up third wheel and when the motorbike pulled off the guy in front died. On the last lap in turn one a Broadmark rider came around the outside and I latched on smooth as can be and somehow we got a small gap. I simply rode the wheel in for 2nd. Okay, I did try to come around but was unable to do so. My front wheel was shaking at the end of my sprint, I need to learn to relax my upper body!
In the final I was accompanied by Guy so I figured I would either 1) seize an opportunity or 2) give him a lead out or 3) try to box in the fastest guy there. When things sorted themselves out Jim (Old Town - the fast sprinter) was in second and I was on the outside so I just sat on him. He bumped me several times but I didn't move so to his credit he backed out and came around. This forced me to drop into the hole he left so now I was second wheel. At the bell I tried to come around and lead it out for Guy but was not strong enough! :( On the back straight I got swarmed and 'coasted' across the line in last place.
ASIDE - it sure feels like and looks like everyone else has a larger gear on. What's with that? I gotta work on that spin or get stronger so I can increase too. I'm on a 92 and Jim said he was on a 96! Everyone else looks to be riding a 94 ish, my feet are turning faster circles for sure.
I felt the best in the points race. My leg speed had increased a bit by then plus I usually like the longer events. :) I was nowhere in the first two sprints but saw an opportunity after the third and took off. I was joined by Dave M and Will F (ByrneInvent), some other guy and then Guy came across in short order and we were outta there. Nice. This time everyone took pulls.
I don't remember what transpired in the 4th sprint but with two laps to go when Dave pulled up in front of me I went up track too since we had a monster lead and I did not want to serve this race up on a silver platter. Everyone slowed and I kinda drifted off the front and had 20 feet in turn two so went for it. With a little more speed it would have been a cool move but as it was Will caught me in turn one (at least I made him work!) and I did my best but could only watch 1st and 2nd cross the line. At least I got 3rd. |
| Equipment: | Raleigh Rush Hour Pro, Zipp 404 front, Zipp disk, 51x15 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap |
Tuesday, June 16, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | 43 miles |
| Time (total): | Pacific Raceways - 1:50 |
| Time (moving): | cardio - 30 min
Pacific Raceways - 1:10 |
| Time (stopped): | |
| Speed (moving): | max speed - 35 mph |
| Speed (overall): | 23 mph (including warm up) |
| Total Ascent: | |
| Weather: | 70, partly cloudy, dry, light wind |
| Workout Type: | core | cardio | Pacific Raceways CR |
| Breakfast: | 6:30 AM - smoothie
9:00 AM - almonds
10:00 AM - fruit yogurt |
| Lunch: | 1:30 PM - 2 pieces pizza |
| Dinner: | 5:00 PM - large bottle w/2 scoops HEED, 2 scoops Endurox R4, 2 scoops maltodextrin
9:30 PM - 2 cheese quesadillas, milk, water |
| Workout Food: | gym - water
Pacific Raceways - small bottle w/1 scoop HEED |
| Course: | core - 4x30 knee lifts, 4x20 sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm
Pacific Raceways - flats, points race format |
| Results: | Masters
1st prime - 1st
2nd prime - 2nd
finish - pack
overall - 1st
official results |
| Comments: | Oh man did I get lucky today… :)
I also think being gone for three weeks helps make you a little more invisible plus some of the guys that perennially chase me down (read: Matt H) were not there tonight.
We started out at a really mellow pace for once. And I for one did not feel like launching off the front right away today. But tonight being a points race I did not want to wait too long so after two laps I moved towards the front.
My move has not really changed that much… I simply follow the sprinters across the line. During a fast sprint a gap will usually form behind the sprinters because at some point people realize that it's useless to go all out for 10th when the points are only two deep. So if you can stick to the fast guys you already have a head start. Then, when the sprinters gas and slow, you just keep right on going.
You are already doing about 30 mph and although you can't maintain that for long if you time it perfectly it's like getting slingshotted off the front. On lap three of four that was me.
I dug in for about 300 m and then saw that a Lenovo rider went with me so I was thinking this was going to be a good move plus we had a monster gap. Not so… After trading the lead three or so times the Lenovo guy simply dropped away and I was solo in less than one lap.
I crossed the line getting the first prime but the pack had closed a fair amount. I saw one rider chasing and luckily it was Alistair L! I slowed a bit until he caught on and then we were off again. We stayed away for roughly three or four more laps and he graciously dropped me off at the line each time sine I already had some points. Very sportsmanlike of him I must say.
After two of these laps we caught the Cat 1-2-3 pack and were riding next to them for two laps. It kinda sucked but we did our best to not get in the mix. We would move through them and then they'd catch us back and more than once we had to tell some of them to get off our wheel. :)
Then Clint C showed up. It was almost like magic, suddenly he was just there and I could not really see our group behind. His presence helped us stay away for about three more laps but the cheeky bastard 'sprinted' for the line taking the second prime. :( I got second but had I known he was going to do that I would have sprinted too. I was pulling and was obviously not going to sprint and he still did. Nice.
Then our pack caught us AND the 1-2-3 field caught us. As you can imagine this caused much confusion. But we got it sorted and after a bit of instructing we managed to convince all the masters that it was prudent to neutralize. All except for one that is. Clint was still up there in the 1-2-3 field.
I actually sprinted up to him, yelled right at him and he did not even acknowledge me. :( Oh well, what can you do? I just left him there and drifted back to my field hoping that Rory would figure it out.
With two to go I tried to get Corrie M in position in front of me and Alistair behind me for a lead out but it never materialized. Darren got away with someone else and we were left looking at third place. On the last lap Darren P took off again with another Excel rider. They stayed away for a bit and then I thought I'd try to close the gap just to see if I could.
I took off from the middle of the last left hand corner and caught them really quickly so I figured what the hell, I'll just keep going. There were no IJM riders on my wheel but Fred B (Dewar's) was so I decided to do him a favor. I buried it for as long as I could and that's where my max speed came from. And Fred won the last sprint! Yeah.
I did not feel stellar tonight but it sure felt good to get away and get a workout in. And thanks again to Alistair. |
| Equipment: | Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap |
Friday, June 12, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | 9 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | Just another perfect, dry, warm day in the 70s here in Seattle! |
| Workout Type: | core | cardio | commute |
| Breakfast: | smoothie |
| Lunch: | A shit ton of food topped off with six cookies… Jesus H |
| Dinner: | Boca burger with all the trimmings, ear of corn, ice cream, limeade |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm
commute - to work through Interlaken and home up Belmont |
| Results: | |
| Comments: | Ouch… the plank is getting really hard again. :( I guess doing it once every other week or so is not quite enough to get a body used to it. Poop.
I'm feeling like a big, fat pig lately. Family stuff means I haven't been able to race lately much less ride except for my paltry commute and then I do stupid stuff like eat six cookies for lunch. Sigh. Time to have a big pity party for Martin… :)
It is an interesting human phenomena that people hit themselves when they are down or engage in behavior that accelerates their demise like eating crap when you can't exercise. Such is our condition! |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, sleeveless wicking shirt, cap |
Tuesday, June 09, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | 8 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, sunny, dry, f'n fantastic basically |
| Workout Type: | core | cardio | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | core - 4x30 knee lifts, 4x20 sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
commute - the usual/shortest route both ways |
| Results: | |
| Comments: | I could feel my tummy from yesterday when I did core today… At least cardio was a bit easier today than yesterday. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Monday, June 08, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Core felt okay…! Not easy but not killer either.
Cardio felt like dirt. It was hard to maintain even 70 lousy rpm on this stupid machine and it bummed me out. |
| Equipment: | |
| Clothing: | |
Friday, May 29, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | ride - 4:30 PM |
| Distance: | 25 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, sunny, dry, calm |
| Workout Type: | core | cardio | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | gym - water
ride - Odwalla Citrus C Monster |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | After work I went for a ride with my friend Tony C and we did a really fun urban loop. We started in Fremont, went to Montlake, through lower Ravenna Park, around Green Lake, through Woodland Park, past the zoo and back to Fremont.
My slick tires were slipping a bit in the dirt but no biggie, it was a blast. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, sleeveless shirt, cap |
Wednesday, May 27, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | 6:30 AM - smoothie
8:00 AM - almonds |
| Lunch: | Odwalla protein drink, 3 pieces Pilot Bread w/peanut butter and jam, almonds, Promax bar, water |
| Dinner: | 7:30 PM - pasta, green salad, rice pudding, 2 beers |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | |
| Comments: | Core felt okay and cardio was okay too. So today was pretty okay I guess. Today would have been a lot better if I had time to hit the road for a few hours in the stupendous weather we are having though… |
| Equipment: | |
| Clothing: | Freaking shorts and a cotton t-shirt and some junker Converse low tops, that's how I roll at the gym. |
Tuesday, May 26, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min
Pacific Raceways - 50 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 60s, dry, mostly sunny, windy |
| Workout Type: | core | cardio | Pacific Raceways CR |
| Breakfast: | 6:30 AM - smoothie
9:00 AM - Promax bar |
| Lunch: | 11:00 AM - 2 oatmeal cookies
12:00 PM - fish burrito, water |
| Dinner: | |
| Workout Food: | gym - water
Pacific Raceways - small bottle w/1 scoop HEED |
| Course: | core - 3x30 knee lifts, 3x25 sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm
Pacific Raceways - counter-clockwise on the flats, points race format |
| Results: | Masters
prime - pack
finish - 4th
overall - zippo |
| Comments: | Core and cardio were not comment worthy, same old, same old.
At Pacific Raceways Glenn B was back for the second time this year! Nice.
On lap two someone went clear and Darren P chased them down. Dave H chased Darren and I instantly knew that was the move and the race was over. Crap.
Cucina Fresca, Excel and IJM.org were up the road and there was no one else around to chase them down. Oh well, support role here I come. :)
A couple of laps later some Cucina rider jumped and Alan W went after them. As we came around the left had corner after the drag strip I went hard on the outside and got up to Alan really fast. Just as I caught him, Glenn B caught me and we were gone.
Enter the dramatics of a breakaway… The Cucina rider wouldn't/couldn't pull and I had to literally force him into the lead to get him to take a turn and Glenn just sat on because Darren was up the road. After a few laps the Cucina rider was gone so that was a non-issue and then Alan and I really put our heads down.
We were gaining on Dave and Darren but v e r y slowly. They started out with four, dropped one and one other got a flat so it was two against two for the last five or so laps. I guess Dave did most of the work so hats off to him! At the finish we were only a couple of hundred feet behind but not close enough to jump across.
That was a serious effort. |
| Equipment: | Ti Cycles Hyak, Zipp 404 wheels, 42/53, 12-25 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap |
Friday, May 22, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 175 |
| Body Fat: | 9 |
| Time of Day: | gym - 5:15 AM |
| Distance: | 10 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | F'n gorgeous, that's what! About 70, sunny, dry, light breeze. |
| Workout Type: | core | cardio | commute |
| Breakfast: | 6:30 AM - cereal
9:00 AM - Odwalla fruit smoothie
11:00 AM - Tiger's Milk bar |
| Lunch: | 1:00 PM - rice, veggies, tofu, FRS drink, water |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | I realized today that my back is not nearly as straight as I thought it was while doing the plank. :( Of course straighter equals harder…
Cardio was okay - I figured I would be sore from the hike yesterday but the machine I was on is so low impact it was a non-issue. Walking around campus on the other hand is a whole different story. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Wednesday, May 20, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
walk - 12:00 PM |
| Distance: | walk - 3 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 60, mostly sunny, dry, calm |
| Workout Type: | core | spinning | walk | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | |
| Results: | |
| Comments: | It's been since last week since I did any core so it was good to get back at it.
Actually, it kinda sucks to have to get back at it but I meant my back will feel better now that I have done some exercises.
Today it was just Andy G and me on the walk at work and that's just okay.
The ride home was nice. I went up Interlaken and it was green x 100. Heck, x 1,000. It is SO DAMN GREEN on Interlaken, I love that road. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, May 14, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | cereal |
| Lunch: | rice, stir fry veggies and tofu, 3 fortune cookies, water, Vitamin Water Essential, 3 pieces Pilot bread w/peanut butter and jam |
| Dinner: | quinoa, veggies, peanut sauce, and lots of dark chocolate |
| Workout Food: | water |
| Course: | core - 3x30 knee lifts, 100 steam engines, 2x100 leg extensions, 2x35 twisters - 15 lb, 25-30-30 sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | |
| Comments: | I got to the gym and started to do my thing when Thom showed up with the same agenda and so we did our workout together. Nice. I love company at the gym! Some people can slog it out day after day solo, not Martin.
An added bonus was we got to gossip in the cardio loft again. Today the talk revolved around his neighbors that are getting all passive/aggressive by putting their garbage cans on his lawn for pickup day. Sounds like he's going to build a fence. :| |
| Equipment: | |
| Clothing: | |
Wednesday, May 13, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:15 AM - 177 |
| Body Fat: | 8 |
| Time of Day: | gym - 5:30 AM
walk - 12:00 PM |
| Distance: | commute - 4 miles
walk - 3 miles |
| Time (total): | |
| Time (moving): | spinning - 50 min
walk - 50 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low to mid 50s, dry, mostly cloudy |
| Workout Type: | core | spinning | commute | walk |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | 1:30 PM - rice, stir fry veggies, 4 fortune cookies, water
2:00 PM - almonds, apple |
| Dinner: | |
| Workout Food: | |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | |
| Results: | |
| Comments: | Core was fine but a tad rushed. I got the gym kinda late and had to bust a move to get done in time to spin.
Spinning was my first class with Madeline and she is HIGH energy… holy shit. I have taken her ab class and her 'boot camp' class and it's the same deal. Go, go go…! So not much rest today but I hung in and was not toasted from the race last night. Nice.
For our walk today we headed north and did a turn through Ravenna Park which was beautiful and wooded and green. 'Lush' is a word that comes to mind.
By the end of the work day it was dumping rain so I actually called Shelley and begged for a ride home. :( She was sweet and helped me out. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Tuesday, May 12, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | Pacific Raceways CR |
| Breakfast: | 6:30 AM - smoothie
9:00 AM - trail mix |
| Lunch: | 11:00 AM - cheese, 3 pieces Pilot Bread, Odwalla Superfood
11:30 AM - fruit yogurt |
| Dinner: | 5:00 PM - large bottle w/2 scoops HEED, 3 scoops maltodextrin
9:30 PM - cheese, crackers |
| Workout Food: | gym - water
Pacific Raceways - small bottle w/1 scoop HEED, 2 scoops maltodextrin |
| Course: | core - 4x30 knee lifts, 4x20 sit-ups on incline board, 50 back extensions on machine - 180 lb
cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
Pacific Raceways - points race format on the flats (counter-clockwise) and then down the escape road for the second half |
| Results: | Masters
1st prime - pack
2nd prime - 1st
finish - 4th
overall - 2nd
official results |
| Comments: | Core was okay, not crazy hard and not super easy.
While sweating to the oldies in the cardio loft at the gym today after the first five minutes I was able to maintain 75+ rpm on the elliptical trainer. Tiny victory for Martin!
Pacific Raceways was exciting. :|
First of all about 35 riders showed up which is always nice. Secondly it was dry ALL day until about 6:50 PM. Nice. That's when it started to sprinkle just a tiny bit. What crap. When it rains at Pacific Raceways the drag strip gets slicker than shit. The water does not drain since they go to great lengths to make it super flat and whatever chemicals the cars are leaving behind turns to ice (figuratively of course) when you add water.
The idea was to have a flat race and go with the points race format which is a blast! Every lap the first person across the line gets two points and the second person gets one. Whoever has the most points at the end of the night wins. But… after about four laps it happened.
We were heading down the drag strip and someone gets out of the saddle to accelerate. BOTH of their wheels start to slide and shimmy back and forth and although (I think) they kept it upright, it freaked the riders behind and someone must have grabbed their brakes because all of a sudden I hear the dreaded sound of bike hitting pavement behind me. :(
It sucks but that's racing. And as we started the left hand corner at the end of the drag strip I looked back and saw that the field was thinned out from the wreck so I gunned it.
Some Old Town rider went with me and I got a big gap right away. As we rounded the corner I pulled off and he took over. As we entered the finish straight (read: 100 m after he started pulling) he moves left and tells me, "It's all yours!" and proceeds to go backwards. Sheesh, solo effort time.
I easily took this first lap. As I crossed the finish line I guess Deanna M yelled something at me but I did not even notice. The next time across the line they rang the prime bell and this time they used the electronic megaphone and I heard them say, "Use the escape road!" Ah… because of the rain and the wreck they were changing the course and from now on we were going down the escape road and then up the gradual hill. All right then.
Staying away on a descent is a bit harder as a pack will always go faster downhill than an individual unless the road is twisty. But I still had a sizable gap and got a bit of a second wind and stood for the final part of the climb and kept my speed up. All good things must come to an end though and three laps was all I could do. As I rounded the corner at the top of the hill I saw Matt H at the front of the bunch chasing hard and combined with my effort so far the gap was much reduced, I sat up after crossing the line for the prime.
ASIDE - I had decided not to wear gloves today and it was a mistake. It wasn't freezing out but with my shite circulation and the rain and breeze my fingers were getting stiff and it was making shifting difficult.
It took me a full lap (or two?) to recover and about that time we got the bell for the finish. Right after we crossed the line with one to go Corrie M made the perfect move. He took off and no one went with him. Unfortunately he kind of died on the hill… This is when Matt H went to the front and dialed it up. I thought I would be wasted but after catching his wheel I was feeling pretty good! After rounding the left hand corner Matt pulled over and I shifted up. Alistair L was on my wheel so I figured great, I'll just give him a leadout.
Well, the best laid plans and all that… Alistair was cooked. Turns out my acceleration created a gap and had I know that Alistair was not going to follow me i would have gone 100 percent. As it turned out I ramped it up too slowly to stay away and the sprinters caught me and three people passed me. But damn, there was a big bit of open space behind the four of us! I guess we just need to communicate better next time.
Aaron H (ByrneInvent) got one more point than me so he won and Dave H got third. I'm just happy I got away and held on for three laps. Vance Creek was so depressing because I felt like garbage and Ravensdale was better and today was better so that sure helps my mood. |
| Equipment: | Ti Cycles Hyak, Zipp 404 wheels, 42/53, 12-25 |
| Clothing: | knit shoe covers, knee warmers, shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, cap
I sure could have used some medium weight gloves but no, Martin is a hard man (in his head)… |
Monday, May 11, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | spinning - 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | 7:00 AM - smoothie
9:00 AM - almonds
10:30 AM - apple |
| Lunch: | 12:30 PM - 4 pieces Pilot Bread w/peanut butter and jam, water |
| Dinner: | 6:30 PM - beer, eggplant sandwich, salad |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 10 lb, 30 side bends to each side - 45 lb | | | back extensions | 20 straight and 20 twisting - 25 lb | |
| Results: | |
| Comments: | Core felt okay today. I'm resigned to the fact that 3 minutes of plank will never be easy if you do it twice so I just need to expect to suffer through the second set.
Spinning was fun. Hard but fun. I felt like I was able to give about 85 percent.
ASIDE - 'about' and '85 percent' seem like they are completely contradictory… most people (and you can add me to this list) just have no respect for the English language. |
| Equipment: | |
| Clothing: | |
Friday, May 08, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | 12 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 50s, dry, sunny, light breeze |
| Workout Type: | core | cardio | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70-85 rpm |
| Results: | |
| Comments: | Back to the usual core routine today for the first time in a while and after yesterday my abs are sore!
Yesterday I also dialed up the resistance on the elliptical trainer to 16 for the firs time in ages just to get my attention as I had been unable to maintain a measly 70 rpm on this thing for some time now. It's surprising how much of a difference it is between 15 and 16, 16 is a real upper body workout as you have to pump your arms or your rpms will drop. Your body weight just is not enough to keep the foot pedals turning at any high cadence.
So today at 15 it felt positively easy! I was 'flying' along as much as you can fly on one of these massive, complicated gym apparatus. In fact, about half way through my 30 minute workout I noticed that my rpms were hovering around 80 so I just kept it there for the remainder and managed to sustain 90 for the last couple of minutes. Yeah for me. :)
On the way home I cruised by Brouwer's in Fremont to meet Lisa and FINALLY receive my jerseys with the national championship trim. They look awesome! |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, May 07, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
massage - 4:45 PM |
| Distance: | 15 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min
massage - 60 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | WET |
| Workout Type: | core | cardio | commute | massage |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | cardio - elliptical trainer, random profile, 16/20 resistance, 70+ rpm |
| Results: | |
| Comments: | I did some core on my own, 4 sets of knee lifts and 4 sets of sit-ups on the incline board and then did some more with Thom and finally we headed up to the loft for some cardio together.
Thom is nothing if not in the know a the gym. Want the scoop on so-and-so? Go ask Thom. There is this one guy at our gym that I rode the bus home with the other day and we chatted the whole way. I got this strange vibe while talking and so while we were sweating to the oldies in the cardio loft I asked Thom if he was gay.
A few weeks ago we (Shelley, myself, Thom, this guy, lots of other friends) were out at Purr having a drink and I did not talk to him directly I could have sworn I overheard that he just got married in Las Vegas and that the woman standing next to him was his wife.
Turns out my gaydar was not on the fritz. This guy is undergoing sexual reassignment and prior to the testosterone and whatever else he needs to take he was a she. He now identifies as a gay man. It also turns out that his wife is a lesbian.
Can you imagine any situation more complicated? I guess they met several years ago and have a really strong bond/connection and their relationship has stood the test of time so they got married. On the one hand it's really sweet and I'm super happy for them and on the other my brain just can't keep up.
Anyway, you learn interesting stuff at gym that's for sure.
After work I rode downtown via Green Lake and gut absolutely DUMPED on. I left campus just as it started to mist lightly and by the time I got to Ravenna giant water drops were bouncing off the pavement. I was stopped at a traffic light balancing my bike and laughing thinking what the guy in the car next to me must have been thinking about me.
This was my first massage in ages and it was great. Not some sort of all-over, touchy feely thing, this was a focused bit of work that just addressed my legs, the psoas muscles and my back.
The only bummer was putting all of my soaking wet clothes back on after. :(
Riding up Capitol Hill after the massage felt pretty good. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Tuesday, May 05, 2009
| Hours Sleeping: | 4 (max!) |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
Pacific Raceways - 7:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 50s, dry, some wind, mostly cloudy |
| Workout Type: | Pacific Raceways CR |
| Breakfast: | 6:30 AM - cereal
9:00 AM - pistachios, apple, water |
| Lunch: | 12:00 PM - 4 pieces Fitness Bread w/peanut butter and jam, Odwalla Superfood, water |
| Dinner: | |
| Workout Food: | small bottle w/Vitamin Water Energy |
| Course: | core - 3x30 knee lifts, 4x20 sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 70 rpm
Pacific Raceways - clockwise up the escape road |
| Results: | cat 1-2-3 and masters combined
1st prime - pack
2nd prime - 2nd, 1st master
finish - 3rd, 1st master
official results |
| Comments: | Once again it was hard for me to maintain 70 rpm on the stupid elliptical trainer…! And it wasn't that difficult physically, I just let my mind wander and before you know it I'm slowing down. :( Obvious lack of focus.
At the race today attendance was way down. Probably because we had to ride up a hill and the threat of rain was there and the last two weeks have been wet so I guess I don't blame people for being cautious.
But it didn't rain. :) And they combined the 20 1-2-3 riders with the 15 masters for a total of roughly 35. IJM.org had myself, Dave H, Alistair L and Greg K so not too shabby at all.
On the first hill a couple of guys get away and Greg goes with so that's all good. About two laps later we are within reach and some people jump across but I miss the train. Again, lack of focus.
Now the break was NOT racing away from us or anything. In fact, it seemed like it was just dangling there and after the first prime it finally did all come back together. Just as it did, which happened to correspond to when we crested the hill, someone surged and two guys got away. Since I had luckily made sure I was near the front once we crested I went hard on the outside and made the junction and the three of us were gone.
For some reason I ended up near the front when it was time to sprint for the second prime and so I dutifully led it out. The winner got it easy and the other guy did not contest it so I rolled across the line in 2nd which gave me the point since I was up the road with two cat 1-2 riders and I was the only master in the break.
We were working together well and although it felt like I was the weakest of the three we kept it together. I made the mistake once of pulling off right before the hill and the pace up nearly shed me. :( I learned my lesson and lead each time up the hill from then on.
By the finish we had a big gap and since I was the only master I lead it out. When the sprint started I was instantly dropped but had plenty of time to roll across the finish easy, turn around and watch the pack come in. |
| Equipment: | Ti Cycles Hyak, Zipp 404 wheels, 42/53, 12-25 |
| Clothing: | knit shoe covers, knee warmers, shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, cap, polypro gloves |
Monday, May 04, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 179 |
| Body Fat: | 7 |
| Time of Day: | gym - 5:30 AM
walk - 12:00 PM |
| Distance: | walk - 3 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 60, dry, mostly sunny, light breeze |
| Workout Type: | core | cardio | walk |
| Breakfast: | 6:30 AM - cereal
9:00 AM - almonds
11:00 AM - Odwalla Mo' Beta, Promax bar |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - plank 2x180 sec, loads of other random stuff with Ken L
cardio - elliptical trainer, random profile, 15/20 resistance, 70 rpm |
| Results: | |
| Comments: | Ken and I did this exercise where you hang from some straps that support your upper arms and then lift your knees up to (if you are able) your elbows. It was hard! I felt kinda like Richard Gere in American Gigolo except I had a shirt on. And I was not hanging upside down. And I don't get paid to put out. And Call Me by Deborah Harry was not playing. Otherwise exactly the same.
Then we did some time in the cardio loft and talked real estate.
It was just Andy and me walking today but that was fun as we talked about all kinds of stuff. Nice.
Did I mention that my weight is back up in no time after quitting my diet? Also nice. Not. |
| Equipment: | |
| Clothing: | |
Thursday, April 30, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | Frisbee - mid 60s, sunny, dry, light breeze |
| Workout Type: | core | cardio |
| Breakfast: | 6:30 AM - smoothie
8:30 AM - almonds
10:30 AM - more almonds |
| Lunch: | 1:15 PM - fruit yogurt, Promax bar, Odwalla protein drink |
| Dinner: | 7:30 PM - 4 pieces pizza, 2 beers, ice cream sandwich |
| Workout Food: | water |
| Course: | core - 4x20 reps on this funky crunch machine - 40 lb, back extension machine 100 reps - 180 lb, leg extensions 100
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | I tried some different ab exercises today and it was fun! Man, some of those machines in the gym are WAY unnecessarily complicated…
When it was time for cardio I had a heck of a time maintaining 70 rpm today. :( I must be tired.
At lunch today we played some Frisbee on the grass by Drumheller Fountain. It was warm enough for me to take my shirt off. Nice! |
| Equipment: | |
| Clothing: | |
Wednesday, April 29, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
walk - 12:00 PM |
| Distance: | walk - 3 miles |
| Time (total): | |
| Time (moving): | spinning - 50 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | walk - mid 50s, mostly sunny, dry, light breeze |
| Workout Type: | core | spinning | walk |
| Breakfast: | 7:00 AM - cereal
9:30 AM - almonds, Kombucha |
| Lunch: | 1:15 PM - rice and veggie stir fry, fruit yogurt, 3 fortune cookies, water
1:45 PM - 2 pieces pizza |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | |
| Results: | |
| Comments: | Core was okay, spinning was TOUGH and the walk today was beautiful.
It seems that every time I show up to spinning after racing the night before I am fried. Today was no different and I could only go about 70 percent of what I usually like/want to do. Oh well, it gave my metabolism a jump start and the music was good. |
| Equipment: | |
| Clothing: | |
Tuesday, April 28, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 177 |
| Body Fat: | 8 |
| Time of Day: | gym - 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min
Pacific Raceways - 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | Really, really hard rain! Then it stopped. At least it was in the low 50s and not colder. |
| Workout Type: | core | cardio | Pacific Raceways CR |
| Breakfast: | 6:30 AM - smoothie
10:00 AM - almonds, water |
| Lunch: | 11:30 AM - pizza bagel, sesame bagel w/peanut butter
2:00 PM - fruit yogurt |
| Dinner: | |
| Workout Food: | gym - water
Pacific Raceways - small bottle w/1 scoop HEED |
| Course: | core - 4x20 knee lifts, 4x20 sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm
Pacific Raceways - counter-clockwise down the escape road |
| Results: | Masters
1st prime - pack
2nd prime - pack
finish - pack |
| Comments: | Core was okay but cardio was hard to do… I'm still mega tight from my run on Saturday - crazy how long that lasts - and I had to go for almost 10 minutes before I was warmed up.
As we pulled into the Pacific Raceways parking lot it was dry, almost partly sunny and not to bad. That lasted about 30 minutes. Then a HUGE cloud moved in and the spigot got turned ON. Dave H, Alistair L and I just sat in the van and laughed at how stupid this was…
Right before (like mere minutes) the start the rain let up quite a bit so I headed down to the course and after a few minutes it actually stopped altogether.
It was a very moderate first two laps with the exception of Matt H pulling for a bit. I was all bundled up and did not need to be as I got warm in a hurry! Oh well, better than freezing.
We got the bell for the first prime and on the hill Dave took off. Curiously, no one followed him… He held on to the line no problem and we regrouped.
ASIDE - there was this (Wines of WA?) woman in our race and at least three times she would 'attach' at the top of the descent, pedal like crazy and get caught about 100' after the climb started. I mean, how much sense does that make? You can't attack a descent when you weight 120 and even if you do, wouldn't you learn from the first or the second failed try? Nope, she kept right on giving it a go. Including on the last lap (when she was chased down by her teammate!). It made all of us smile.
There were a few strong surges and I thought about trying to go after the 2nd prime but something (can't remember now) happened and I was thwarted.
Long story short we were all together at the bell. As we started up the last hill this Old Town guy races up the road and just like that I decided I would just sacrifice myself. I caught him in short order and then stood up the final pitch keeping the pace high. I managed to grab one gear as the road flattened out - died a tiny bit around the left hand corner - but then recovered and shifted up twice more as we approached the finish stretch. As the road straightened out I managed to put it in the 13 and accelerate again and hold it until people came around.
Dave and Alistair got 2nd and 3rd and I got compliments on a long and strong lead out. Good enough for me.
We were all soaked but no one froze. |
| Equipment: | Ti Cycles Hyak, Zipp 404 wheels, 42/53, 12-25 |
| Clothing: | Craft long sleeve undershirt, arm warmers, short sleeve jersey, clear rain jacket, knee warmers, Sugoi show covers, cap, OR Gripper gloves |
Monday, April 27, 2009
| Hours Sleeping: | 4 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
walk - 12:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | spinning - 45 min
walk - 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 50s, dry, sunny, light breeze |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal
8:30 AM - almonds |
| Lunch: | 1:00 PM - quinoa salad, Odwalla Mo' Beta |
| Dinner: | 7:30 PM - salad, tuna, asparagus, hard boiled egg, massive Belgium beer (9% baby!), dark chocolate |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | |
| Results: | |
| Comments: | Core was okay today although mentally it felt like ages since I have been to the gym. And it's only been five days?!
Abigail was back to teach spinning which was great but my legs were blown which was not so great. Oh well.
The lunch walk was nice. The weather held up and it was just warm enough for a t-shirt. |
| Equipment: | |
| Clothing: | |
Wednesday, April 22, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM - 176 |
| Body Fat: | 8 |
| Time of Day: | gym - 5:15 AM
walk - 12:00 PM
run - 6:30 PM |
| Distance: | walk - 3.5 miles
run - 2 miles |
| Time (total): | |
| Time (moving): | spinning - 45 min
walk - 50 min? |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 50s, dry, calm, cloudy |
| Workout Type: | core | spinning | walk | run |
| Breakfast: | 7:00 AM - smoothie
9:00 AM - almonds
10:30 AM - crackers, humus, Odwalla B Monster |
| Lunch: | 1:00 PM - bagel w/peanut butter
2:00 PM - lots of dried mango |
| Dinner: | 8:00 PM - spring rolls, Thai food, water |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | walk - from work to Gas Works Park and back
run - around Seward Park |
| Results: | |
| Comments: | Core was okay, spinning was a HUGE chore. I was physically and mentally blown.
Thank goodness the weather cleared up. It was raining this morning and dried up by lunch time we did the iSchool walk and it was a blast. As usual.
Shelley picked me up from work and then we went to Seward park for a run around the outside. Now I haven't run in a coon's age and so was worried I'd get that tingly feeling in my thighs but no! I felt fine; slow as hell but fine. I just settled into a mellow pace and Mr. iPod and I did a lap.
It was windy and fun to look at the lake waves lapping at the shore. |
| Equipment: | |
| Clothing: | |
Monday, April 20, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | walk - 2.5 miles?
commute - 10 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min
walk - 50 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 50 - 70, sunny, dry, light breeze |
| Workout Type: | core | cardio | commute |
| Breakfast: | 6:30 AM - cereal
9:30 AM - 2 handfuls of almonds, yogurt, Odwalla C Monster |
| Lunch: | 1:30 AM - veggie burrito, Tiger's Milk bar, water |
| Dinner: | 8:00 PM - pasta, Brussels sprouts |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 14/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Oh MAN was the plank hard today… It was like my stop watch stood still. Not good. At least everything else was okay.
Cardio was lackluster but I managed to watch the same five minute piece of King 5 news over and over again to pass the time. I just KNOW there has to be stuff worth reporting other than traffic and weather and then more (of the same) traffic and weather… Does no one else care about anything else at 6 AM?
At the office my legs felt super, super heavy. The walk was fun in that the weather was nice but oh man, I was not feeling spry at all.
Then I was practically passing out at my desk! And when it was time to ride home it was the slowest I have gone in ages. I thought riding up Belmont might perk me up. It didn't.
When I got home I went straight upstairs and hit the bed for almost one hour… |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, April 16, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | 10 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | commute |
| Breakfast: | 6:30 AM - 3 waffles w/fruit yogurt, wheat germ, water
9:00 AM - almonds, Odwalla Superfood juice
10:30 AM - Promax bar |
| Lunch: | 1:15 PM - 2 eggs, 2 pieces Pilot Bread, almonds |
| Dinner: | 7:00 PM - tofu, rice noodles, peanut butter/Miso sauce, salad |
| Workout Food: | water |
| Course: | core - 4x30 knee lifts, 4x20 sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm
commute - across the University Bridge and up Belmont on the way home |
| Results: | |
| Comments: | Yikes…! My ab stuff was hard today, I actually felt sore from this week I think. But I got it done.
ASIDE - at times the prospect of doing core exercises for EVER is really, really daunting. Back injuries suck. A lot.
Thank god the news was on upstairs at the gym and I did not have to watch some lame-o infomercial today. It would have broken me for sure.
Riding to work was fantabulous. After craning my neck and looking back several times I totally blew the stop sign at the top of Interlaken and hauled balls down through the twisties. I LOVE that. Saw some person in full kit climbing up and waved, they waved back. Nice.
Descending 19th to Boyer I waited until the last minute and then grabbed a handful of brakes. Did I mention that I also LOVE disk brakes? Oh man do they rule. In every way.
The cherry blossoms are out in force now on the UW campus - so beautiful.
Riding home was great. Good tunes and I went up Belmont. The little tiny male ego inside of me always feels like a stud when I climb that hill on my single speed bike with platform pedals. :) Plus at least half the fun is once the warm weather really kicks in, cruising down Broadway is always a great show. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Wednesday, April 15, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
walk - 12:00 PM |
| Distance: | walk - 3 miles
commute - 9 miles |
| Time (total): | |
| Time (moving): | spinning - 50 min
walk - 50 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 50s, mostly sunny, dry |
| Workout Type: | core | cardio | walk | commute |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | walk - from the UW to the top of the hill at Gasworks Park and back |
| Results: | |
| Comments: | The plank was tough today… first set no problem, second set felt twice as long as it actually was. :(
Spinning was also kind of tough. Not sure why I am having trouble getting my head into this. Maybe because I should be riding outdoors?!
Walking at lunch was a blast. The sun was mostly out and I took off my fleece at the half way point. We talked and it was a great group. And the Burke Gilman Trail was not crowded with bicycles like I thought it would be…
The ride home was pretty slow. :) |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Tuesday, April 14, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 176 |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min
Pacific Raceways - 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | Maybe 50 degrees…? Dry, sunny, light wind. |
| Workout Type: | core | cardio | Pacific Raceways CR |
| Breakfast: | 6:45 AM - cereal
9:30 AM - bagel
10:30 AM - almonds, fruit yogurt, orange |
| Lunch: | 12:30 PM - Odwalla C Monster, bagel w/peanut butter, almonds, orange
2:30 PM - Tiger's Milk bar |
| Dinner: | |
| Workout Food: | gym - water
Pacific Raceways - small bottle w/1 scoop HEED |
| Course: | core - 4x30 knee lifts, 4x20 sit-ups on inline board
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm
Pacific Raceways - counter-clockwise down the escape road |
| Results: | Masters
1st prime - pack
2nd prime - pack
finish - pack |
| Comments: | The first hilly course, nice!
It was pretty mellow for the first five laps. Alan W went away briefly and a Garage rider went with but they just hung out there for half a lap.
I think two guys were off the front for the first prime so no point in killing oneself. I tried to string things out for the second prime and Dave H took it. He is SO good at those hard, slightly uphill sprints.
There were a couple more feints and I put in one good effort but no one came along and Garage was chasing me so that did not last long either.
As we crossed the finish line with one lap to go Matt H (Garage) had just dialed up the pace and stretched the pack out a bit which was perfect. I was in fifth position or somewhere thereabouts and as he pulled off I launched up the left side coming out of the big left turn at the top of the hill.
Last week I had tried the same thing and got caught about 100' before the line. Today was going to be different. :)
And it almost was… I got a massive gap right away. As I crossed the start line I saw some Second Ascent rider chasing so got on the gas even more. At the top of the descent I was feeling the affects of my effort and hoped I would recover enough on the downhill to be able to have some stick left for the final climb.
It just was not enough. Turns out Matt H chased hard and the pack also just carries a lot more momentum through that transition at the bottom of the hill than a solo rider.
Going up the hill I looked back once and thought it might still be possible to stay away if everyone hesitated but they didn't. Near the bottom of the last pitch a rider came flying past me on the left and I thought damn… But then I saw it was Dave H and though yeah! He won with room to spare - fantastic.
I need to time that effort better or just get stronger so I don't die so hard. :( |
| Equipment: | Ti Cycles Hyak, Zipp 404 wheels, 42/53, 12-25 |
| Clothing: | |
Monday, April 13, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:15 AM - 175 |
| Body Fat: | 9 |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | spinning - 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | 7:00 AM - cereal
9:30 AM - almonds fruit yogurt |
| Lunch: | 3 pieces Pilot Bread w/peanut butter, some Fig Newtons |
| Dinner: | pasta |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb, 20 straight | |
| Results: | |
| Comments: | The plank was not bad at all today… and I missed Friday too!
Spinning was good in that Abigail was there but bad in that my mind was WAY Stressed out and so my heart was not in this workout.
My legs did feel fine though. |
| Equipment: | |
| Clothing: | |
Thursday, April 09, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | 6:30 AM - cereal
9:00 AM - (a LOT of) almonds
10:00 AM - yogurt |
| Lunch: | 11:30 AM - Jackrabbit Big Tuna Sandwich
ASIDE - that's 680 calories and 36 g of fat to you and me, JESUS.
1:30 PM - more almonds, somebody save me… |
| Dinner: | pasta, 2 Boca burgers, mushrooms, water, yogurt, jam, granola |
| Workout Food: | water |
| Course: | core - 4x25 sit-ups on incline board, 100 leg extensions
cardio - elliptical trainer, random profile, 14/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Just kind of a rest day today and instead of doing nothing I decided on some 'active' rest so after some token ab work I hit the elliptical trainer on an easy setting and watched some television.
Only problem was f'n ESPN was on and it sucked. I'm just interested in how Tiger Woods has massaged his golf swing to relieve stress on his ACL… What happened to the news?
At least Thom was there on the trainer next to me so we were able to people watch and snipe from above. |
| Equipment: | |
| Clothing: | |
Wednesday, April 08, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | spinning - 50 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | smoothie |
| Lunch: | PB&J, almonds, Odwalla B Monster |
| Dinner: | 3 burritos |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | |
| Results: | |
| Comments: | The plank was hard today for a change.
I was SO blown for spinning this morning, sheesh… I mean the workout was not the hardest we have ever done by far and I was still at 70 percent. Maybe.
Originally I had planned to do the CycleU indoor as well but they don't seem to have their calendar fixed yet or have just decided to bag these things for the year - whatever. I guess today it was okay to do a TT as I felt pretty whipped. |
| Equipment: | |
| Clothing: | |
Tuesday, April 07, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
Pacific Raceways - 7:00 PM |
| Distance: | |
| Time (total): | cardio - 30 min
Pacific Raceways - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 60, sunny, dry, light wind |
| Workout Type: | core | cardio | Pacific Raceways CR |
| Breakfast: | smoothie |
| Lunch: | 10:00 AM - PB&J
12:00 PM - PB&J, 2 pieces bread
12:30 PM - 32 oz kefir
ASIDE - that kefir is one delicious smoothie to me but 480 calories, 18 grams of fat, 36 grams of protein and 40 grams of sugar to a normal person. Jesus… you'd think I would eventually learn to read labels. |
| Dinner: | pasta, olive oil, cheese, cereal |
| Workout Food: | gym - water
Pacific Raceways - small bottle w/1 scoop HEED |
| Course: | core - 4x30 knee lifts, 4x20 sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance
Pacific Raceways - flats |
| Results: | Masters
1st prime - 4th
2nd prime - pack
finish - pack |
| Comments: | Well… we did the flats AGAIN at Pacific Raceways and I gotta say, three times in a row is enough for me.
The field was big tonight and for IJM.org we had myself, Alistair L, Alan W and Kurt B. That's plenty of riders but for some reason we just never got it together. :(
The first two laps were mellow and with a field this size I bet most people were intimidated about breaking away. I figured I would try the old standby which is to follow wheels for the first prime and then launch and it worked to perfection. Too good maybe because I was all alone.
Oh well, I might as well make the best of it so I put my head down and rode. I got caught after three laps which was pretty good but right as they rang the bell for the second prime. Damn.
I tried to go again after we crossed the line for the second prime but was shut down in short order this time.
A couple of laps later I saw Alex R (Garage) was behind me so I motioned to him to stick with me and as we rounded the slight right hander after exiting the drag strip I went again. Alex got on my wheel fairly well but then when I went around the first left turn to enter the long straight my cornering must have been a tad aggressive because I gapped him big time. I sat up a bit to wait for him knowing I needed company but by the time he caught me the pack was charging again and we were caught half way down the drag strip.
During this time I think I say Alan make one attack someone was leading someone out for the second prime but nothing else so I figured I would give it one more go.
On the last lap just as we turned off the drag strip and veered to the right I saw a teammate behind me and an opportunity so I went again as hard as I could. I had just under one lap to go and I figured maybe I could do this…
I was flying in the 53x12 but it was a huge effort and my legs started to tie up as I reached the end of the drag strip.
ASIDE - if I had been able to ride through this better I would have won. I guess I Need to work on those all out 1.5 mile intervals. :)
I recovered a bit going around the long left hander and still had a gap as I entered the finishing straight but it's always longer than you think and I got swarmed about 100' from the line. Poop.
Oh well, it did feel good to make everyone chase. |
| Equipment: | Ti Cycles Hyak, Zipp 404 wheels, 42/53, 12-25 |
| Clothing: | |
Monday, April 06, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:15 AM - 178 |
| Body Fat: | 8 |
| Time of Day: | gym - 5:15 AM |
| Distance: | 9 miles |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | Low 40s in the AM, 70 DEGREES ON THE WAY HOME! |
| Workout Type: | core | cardio | commute |
| Breakfast: | smoothie
9:30 AM - almonds |
| Lunch: | 11:00 AM - jams, spezle, cabbage, water
1:30 PM - 3 pieces Pilot Bread w/peanut butter and jam |
| Dinner: | chips, salsa, 2 bean tacos, salad, bread, cheese, water |
| Workout Food: | water |
| Course: | I went up Belmont on my home today and it felt great! I was hoping there would be some good people watching on Broadway but I must have been too early… |
| Results: | |
| Comments: | |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | Can you say sleeveless on the way home…?! Oh yeah. |
Wednesday, April 01, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM - 174 |
| Body Fat: | 9 |
| Time of Day: | |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning | CycleU indoor TT |
| Breakfast: | 7:15 AM - cereal |
| Lunch: | 10:00 AM - 4 pieces Pilot Bread w/peanut butter and jam, Odwalla Mango Tango
1:00 PM - Promax bar
1:30 PM - Odwalla Strawberry Banana smoothie
2:30 PM - massive, Jack Rabbit 'Big Tuna Sandwich' (680 calories) |
| Dinner: | 7:30 PM - rice, veggies, curry, olives |
| Workout Food: | gym - water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 40 ball passes, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb, 20 straight | indoor TT - 10 mile rolling course |
| Results: | indoor TT - 15:12, 318 watts |
| Comments: | Core felt okay but I forgot to do my steam engines. D'oh…!
Spin class was pretty good considering my effort last night. Very good in fact. The instructor did not kill it and so I never died.
There was some confusion at Cycle U today and their online registration system was down. Hence I was only able to do one TT as the almost cancelled the night altogether. I had to call them and a teammate (Alex T) to get them to hold even one.
I started out hard as usual and jumped into the lead but then Alex came on like a freight train and overhauled me in very short order! I got a little worried and had to dig… :)
Pretty soon I pulled even and then it looked like Alex died a little because I managed to put about 200' into him all of a sudden. But not much more… He hung tough and although I had 400' at one point he came back and I only beat him by 10 seconds (300' maybe?).
It felt sort of weird doing only one but we finished pretty late and I wanted to get home so it's okay. |
| Equipment: | Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25
Today was my first day in my new Shimano R220 shoes. They are really comfy (custom fitted) but I am much close to the cranks than with my old shoes and I might need to push the cleats in so I'm not constantly brushing the arms and so I can wear shoe covers.
They also feel like the cleat is further back on the sole, I will need to measure this and compare both pairs. |
| Clothing: | |
Tuesday, March 31, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min
Pacific Raceways - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM - smoothie
10:00 AM - Promax bar |
| Lunch: | 12:30 PM - fish (and rice and bean) burrito
5:00 PM - large bottle w/1 scoop HEED, 3 scoops Perpetuem
6:30 PM - Shot Bloks |
| Dinner: | 2 tortillas, cheese bean dip, water |
| Workout Food: | gym - water
Pacific Raceways - small bottle w/1 scoop HEED |
| Course: | core - 4x30 knee lifts, 4x20 sit-ups on the incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm
Pacific Raceways - flats |
| Results: | Masters
1st prime - pack
2nd prime - 1st
finish - 3rd |
| Comments: | So I'm trying to do my cardio thing and turn my eyes to the televisions that have been mounted on the ceiling and what do I see? The news is gone and in its stead is some damn 30 minute infomercial for Dual-Action Cleanse. Jesus, what a load of crap. But it obviously stuck with me long enough to be able to remember the web site and mention it here. :(
At Pacific Raceways it was COLD and REALLY WINDY. Damn… I put on my vest and leg warmers to warm up but then took them off for the race.
It was mellow for a lap and then Ryan D jumped off the front.
ASIDE - today we had a record number of IJM.org riders in attendance; in the master's field it was me, Alan W, Alistair L, Kurt and Martha B, Ryan D and Dave H. Nice!
Ryan dangled for almost two laps and then we reeled him in just in time for the first prime. I figured this was as good as any time to go so followed the sprinter's wheels across the line and then gave it some gas. I was going really well but the field was super motivated and shut me down pronto.
Shortly thereafter some rider made a move and Dave went after him. He was followed directly by Ryan and Chris G (Excel). This was good, we had two in a four person break.
Now I started looking for a way to bridge. The gap was growing slowly but was still manageable. As I was taking stock, Michael P tried to get up there and I think he made contact but then blew and faded back. Around this time somebody jumped from the bunch and I gave chase thinking this was going to be the start of the bridging move. And it was, just not the way I intended. :)
About 100' later Mr. Good Intentions dies hard and the pack is close behind so I take off and give it everything. I wanted to get away convincingly and it worked. Naturally… this was right at the beginning of the headwind straight. :( Ugh.
But I made it. Just as the track does a soft right at the end of the front straight I latched on. I had to skip one turn but then was right in there and even managed to up the pace a bit. I did NOT want us to come back.
They rang the second prime bell and I convinced everyone to just rotate through and not sprint and it worked. I happened to be in front across the line and got the point.
Flat! Crap… As we rounded the left hand corner to enter the big, back straight my rear wheel was pushing out all mushy like. I looked down and sure enough it was low.
ASIDE - my rear tire was SO worn down, I got my money's worth on this tubular for sure and I guess it could hot have happened in a better place. I managed to ride my tire back to the van, swap wheels and get right back in the break after missing just half a lap. I wasn't clear about whether or not Rory would let me challenge for the win so resigned myself to just helping Dave and Ryan.
Our gap was growing steadily and Ryan was pulling too hard so I had to yell at him to ease up. I did not want him to blow and was already thinking about the finish and how cool it would be if he took a win tonight. With 2 laps to go I told Dave it would be nice if we gave the win to Ryan via a lead out but when he talked to Ryan I guess they decided that Ryan would attack and we would counter if he got caught. Okay by me.
Coming off the drag strip with a little over one lap to go Ryan jumps. It was not the most convincing attack I have ever seen but it did separate him from our little group. As we rounded the slightly uphill left hand corner Dave took off in pursuit on the outside. Now I was all alone and not liking it so as we finished the corner and the guy in front of me pulled over I attacked as hard as I could on the right and bingo! All three of us were away.
This was nice.
At the end of the straight we caught the cat 1-2-3 field and for a bit they thought we were part of their race and drafted us until I informed them of the error of their ways. By that time our gap over the rest of the break was huge so we just sat up, let the cat 1-2-3 field cross the line and then Ryan gave a little surge for the win and I let Dave roll across for 2nd.
We got quite a bit of cash tonight! 1st was $25, 2nd was $15 and I got $10, that's unprecedented for Pacific Raceways and due to the field size. I love it.
I felt super tonight. Even after bridging I recovered quickly and then had enough left to push the pace and attack again later. |
| Equipment: | Ti Cycles Hyak, Zipp 404 wheels, 42/53, 12-25 |
| Clothing: | Craft long sleeve undershirt, short sleeve undershirt, short sleeve jersey, arm warmers, shorts, knee warmers, Sugoi show covers, OR Gripper gloves, cap |
Monday, March 30, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:15 AM - 175 |
| Body Fat: | 8 |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | 7:00 AM - cereal
9:30 AM - yogurt, fruit, granola |
| Lunch: | 11:30 AM - almonds
1:00 PM - 4 pieces Pilot Bread w/peanut butter, jam, Bolthouse Vanilla Chai Tea |
| Dinner: | 7:00 PM - pasta, Brussels sprouts, Boca burger, dressing, tomato sauce, water |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines | |
| Results: | |
| Comments: | I sort of ran out of time to do all my core stuff… had to hit the head half way through and it seems my routine is so finely tuned that any deviation from the master plan results in total chaos.
Yes! Spinning felt really good today - in part no doubt because Abigail S (my favorite instructor) was back. Talk about night and day… she just has so much more enthusiasm than the other instructors. Hello people… remember enthusiasm? It's why people pay you to make them sweat. Okay, 'nuff said.
I was able to go 90+ percent all the way to the end and it's been ages since that was possible or something I wanted to do. |
| Equipment: | |
| Clothing: | |
Friday, March 27, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM - 175 |
| Body Fat: | 8 |
| Time of Day: | gym - 5:30 AM |
| Distance: | 11 miles |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid to upper 40s, light breeze |
| Workout Type: | core | cardio | commute |
| Breakfast: | 7:00 AM - smoothie
10:00 AM - yogurt, fruit, granola |
| Lunch: | 1:00 PM - 4 pieces Pilot Bread w/peanut butter and jam, Odwalla protein drink
3:30 PM - Promax bar |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | I did not have much motivation for core today and cardio seemed really boring but when I got on my bike to ride to work I felt fantastic!
I had to take a slight detour on the way in to drop off my tax info with our CPA and decided to take Denny down to Westlake. In case you didn't know, you can haul some serious ASS down Denny. It's more like a free-fall than a descent and if you time it so you get a green light at the bottom, oh yeah… Good thing too because on my single speed I can only go fast if I'm coasting. :)
Heading up Westlake you can now take the parking lot next to the marinas and restaurants all the way to the Fremont bridge except for the last 100 yards where there is now a brand new, 10' wide sidewalk. Very plush. I had the slightest of tailwinds and the Yeah Yeah Yeahs were blasting on my iPod and I felt like I was floating. I love that!
As you cross each entrance to this massive expanse of parking lot that runs along the West side of Lake Union there are pedestrian paths that are slightly elevated with ramps on both sides. These run East-West across your direction of travel (I was heading north) and if you go fast enough and pull up on the bars just a little you can do a mini manual as you come off of each of them.
Two words: every time.
Rounding Adobe is fun too. There are tons of outdoor seating tables at the coffee shop and then the ramp that descends down to the Burk Gilman Trail - it's a natural terrain park.
I rode home the usual way, straight up Capitol Hill and then down 19th. |
| Equipment: | Raleigh town bike |
| Clothing: | |
Wednesday, March 25, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM - 174 |
| Body Fat: | 9 |
| Time of Day: | gym - 5:15 AM
CycleU indoor TT - 6:00 PM |
| Distance: | |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning | CycleU indoor TT |
| Breakfast: | 7:00 AM - cereal
9:00 AM - pistachios |
| Lunch: | 11:00 AM - Odwalla Blueberry B Monster
1:30 PM - pizza bagel, yogurt parfait, 20 oz Coke (ouch…!)
3:00 PM - peanuts |
| Dinner: | 8:30 PM - Boca burger, potatoes, curry, water |
| Workout Food: | gym - water
CycleU indoor TT - Vitamin Water Energy |
| Course: | | plank | 2x180 sec, 75 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 twisters - 10 lb, 60 leg extensions | |
| Results: | 1st indoor TT - 15:40?
2nd indoor TT - 15:59? |
| Comments: | Oi… spinning kicked my butt today. It was not a phenomenally hard class but I was lagging big time after Pacific Raceways last night and was maybe able to go about 80 percent.
As I was changing for the indoor TT I Heard Craig U on the phone with someone and finally heard him say the name "Karsten H". Ouch… this was going to be a hard ride.
Sure enough, Karsten BLEW through the first TT with a 13:45! I was talking to him after and he claims to have lost FORTY POUNDS in the last couple of years and he's still at 193. I mean he looks pretty darn good at 193, I'm not saying he's a slob or anything… just that losing 40 lb is totally impressive. And that if he's riding like this at 193, watch out if he ever gets down to 185. Did I mention that he goes uphill pretty well too? :(
I was gasping and struggling during the first TT. I was not feeling strong and could not spin either. Poop. The second ride felt MUCH better, probably because I was warmed up and was riding slower. :) |
| Equipment: | Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25 |
| Clothing: | |
Tuesday, March 24, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 178 |
| Body Fat: | 9 |
| Time of Day: | gym - 5:15 AM
Pacific Raceways - 6:45 PM |
| Distance: | |
| Time (total): | cardio - 30 min
Pacific Raceways - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 40s, damp ground, windy, no precipitation |
| Workout Type: | race |
| Breakfast: | 6:30 AM - smoothie |
| Lunch: | 12:00 PM - 2 pieces pizza, bagel w/cream cheese, water
drive to race - large bottle w/3 scoops Perpetuem and 1 scoop HEED |
| Dinner: | Boca burger, 2 pieces bread, mustard |
| Workout Food: | small bottle w/1 scoop HEED |
| Course: | core - 4x20 knee lifts, 4x20 sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance
Pacific Raceways - flats |
| Results: | Masters
1st prime - 4th
2nd prime - 1st
final - 1st |
| Comments: | The fields was a little small today - probably because of the weather but we still had about 25 show up for the Masters race.
The wind was kind of intimidating and so lap one was mellow. As usual it was a headwind finish and a tailwind on the drag strip. Prime number one came at lap three and I offered to lead Dave H out. At the last corner I went to the front and just kept ramping it up. I started to die at about 100 m but by then Dave was coming around me. The only problem was that Kyle (First Rate Mortgage) was coming around him. :(
Just before the line Tom H (Old Town) got by me as well so I stole a glance back.
HUGE gap. WTF…?!
I caught up to Dave and said, "Let's go!" For some reason Kyle did not join us, Dave even encouraged him to do so. Whatever.
I put in a few hard pulls to make sure our pace did not drop off and our gap started to grow. Dave was riding strong and although Tom's pulls were shorter he was super smooth and great to have along.
At the second prime we just rode through and it happened to be my turn at the front so I got it.
Our gap continued to grow and so I started thinking about the finish… It was logical that I attack right after Tom took a pull so with one lap to go that's what I did. It was a bit of a slog in the wind but I did okay and finished a fair bit off the front. Then I saw Tom give 2nd to Dave and I felt like a huge A-hole.
Tom is such a nice guy we probably could have negotiated the finish and I would not have needed to pull a maneuver like that. :(
After the race Alex T continued his chiding of my 'sandbagging' in the Masters field and told me he expected to see me in the cat 1-2 field shortly. Uh… right. |
| Equipment: | Ti Cycles Hyak, Zipp wheels, 42/53, 12-25 |
| Clothing: | Craft long sleeve undershirt, short sleeve undershirt, short sleeve jersey, vest, arm warmers, knee warmers, Sugoi shoe covers
Once we were away I took off the vest and was fine. |
Monday, March 23, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core |
| Breakfast: | smoothie |
| Lunch: | 11:30 AM - 3 pieces Pilot Bread w/peanut butter, Bolthouse Chai protein juice
3:00 PM - Odwalla Superfood bar |
| Dinner: | 7:30 PM - Boca burger, mushrooms, Swiss cheese, bun, salad, baked yam fries, lemonade |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb, 20 straight | |
| Results: | |
| Comments: | Damn malfunctioning smoke alarm went off at about 3 AM and I never properly fell back asleep. :(
Almost did not go to the gym and when I got there I didn't have the motivation for any cardio. |
| Equipment: | |
| Clothing: | |
Friday, March 20, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 178 |
| Body Fat: | 9 |
| Time of Day: | |
| Distance: | |
| Time (total): | 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core |
| Breakfast: | 6:30 AM - smoothie
8:30 AM - Promax bar |
| Lunch: | 10:30 AM - apple
11:30 AM - Odwalla C Monster
1:00 PM - pistachios, orange
3:30 PM - pistachios |
| Dinner: | 2 burritos |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb, 20 straight | |
| Results: | |
| Comments: | Oof… I feel my throat getting sore and cardio did not sound appealing at all today so I just did my core routine and bugged out of the gym. |
| Equipment: | |
| Clothing: | |
Wednesday, March 18, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM - 176 |
| Body Fat: | 9 |
| Time of Day: | gym - 5:15 AM
indoor TT - 6:00 PM |
| Distance: | |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning | CycleU indoor TT |
| Breakfast: | smoothie |
| Lunch: | 10:00 AM - orange, cereal
12:30 PM - rice, veggies, Currie
2:30 PM - Odwalla protein drink |
| Dinner: | 3 pieces cheese toast |
| Workout Food: | gym - water
indoor TT - Vitamin Water Power C, 1 bag Shot Bloks |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb, 20 straight | |
| Results: | indoor TT #1 - 15:20?
indoor TT #2 - 16:30? |
| Comments: | Core was fine and spinning was okay. I had a hard time getting out of bed in order to get here but once I was in the gym it flowed pretty well. I did want to give my spinning instructor a few pointers on motivating clients but hey… I went fairly hard, maybe 80-90 percent.
I thought (for no good reason) that I would have a stellar night at CycleU. I guess last week's results got me all pumped up to do it again. And in the first heat I did start out strong but in very short order David (Second Ascent) showed me which way is up. I hit the first hill which comes about 1/4 of the way into the ride with something like a 50' foot lead. By the time we topped the hill David had a 500' foot lead! He totally rode through me.
And he just kept on going. By the end he led by almost 2,000' and his time was around 14:10. Nice.
In the second heat I was empty. This time David won by about 3,000' and I was trying just not to explode.
On the up side I did keep my cadence higher than some previous nights and in the first ride I had my heart rate in the upper 160s again but in the second ride, in spite of the low gears, I was just barely in the 150s. Ouch! |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
| Clothing: | |
Monday, March 16, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | smoothie |
| Lunch: | 3 pieces Pilot Bread, some dry cereal, apple, orange, water |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb, 10 straight | cardio - elliptical trainer, random profile, 16/20 resistance |
| Results: | |
| Comments: | Boy, for the first time in ages doing this dumb cardio thing was not easy. I made a conscious effort to keep the rpms above 70 and I guess 'random' really means pretty random because this time I got hill after hill and it was a chore.
On the bright side, my heart rate was always between the upper 140s and upper 150s so I was actually getting a workout. |
| Equipment: | |
| Clothing: | |
Thursday, March 12, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | cereal |
| Lunch: | water, Odwalla protein drink, lots of banana type bread, left over veggies w/couscous and Boca burger |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 4x30 knee lifts, 4x20 sit-ups on incline board
elliptical trainer - random profile, 14/20 resistance |
| Results: | |
| Comments: | Just trying to have an active rest day… |
| Equipment: | |
| Clothing: | |
Wednesday, March 11, 2009
| Hours Sleeping: |
5 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:15 AM
indoor TT - 6:30 PM |
| Distance: |
|
| Time (total): |
cardio - 30 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
core | cardio | CycleU indoor TT |
| Course: |
| plank |
2x180 sec, 60 sec to each side |
| other core |
2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 30 knee lifts, 30 twisters - 12 lb |
| back extensions |
20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance |
| Results: |
indoor TT #1 - 14:30?
indoor TT #2 - 15:35? |
| Comments: |
Well… after core I went to the spinning studio and was just about on my bike including changing into my cycling shoes when a friend walked in and told me that our regular spinning instructor would not be there and that instead one of my least favorite instructors would be there. Damn. :( I changed back into my 'tennis' shoes and hit the cardio loft.
I got to Cycle University around 5:15 on a fairly empty stomach and so sat and munched a bag of Shot Bloks and drank half of my Vitamin Water. Adrian was double booked again so took a while to tear himself away from a fitting and we did not get started until about 6:30.
I was feeling pretty good. Last week had taught me that I did not need to churn an enormo gear and so I tried to spin it a bit more this week again. For a change my heart rate was actually hitting the low 170s! I must have been rested up as I'm usually mired in the mid 160s.
It probably helped that two bikes to my left was this CycleU rider that was right there. I mean we were never more than 10' apart for 95 percent of this ride. It was great! It hurt a bit too but today this was great.
What dual. I noticed that every time I really focused on smoothness I would ease ahead of him and every time I lost a bit of concentration I would fall behind a bit.
So I was feeling relatively confident going into the last incline before the finish and sure enough I was able to muster a surge (which had to be more than I anticipated because he surged quite a bit too!) and hold him off for the W. Funny how sometimes this really is a race and not a workout…
Ride number two contained zero competition so I was not pushed at all. But if anything I was even smoother and pedaling at an even higher cadence and I felt really good the whole time and totally on top of my effort. One reason might be that I went slower but I'm still very happy with this day. |
| Equipment: |
Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25 |
| Clothing: |
|
Monday, March 09, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | core - 30 min
spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | cereal |
| Lunch: | 3 pieces pizza, salad, pistachios, Craisins |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | |
| Results: | |
| Comments: | I almost did not hold the second plank for three minutes but I did, [small cheer]
Abigail was back teaching spinning - yeah! It is amazing how much of a difference the enthusiasm of the instructor makes… Or not, right? I mean that's why we go to group exercise classes I suppose.
Anyway, I finally felt 95 percent and was able to push myself 95 percent. Nice. Good thing too as I did not race yesterday. |
| Equipment: | |
| Clothing: | |
Thursday, March 05, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | cereal |
| Lunch: | 9:00 AM - pistachios, Odwalla juice
11:00 AM - lasagna, orange
2:00 PM - peanut butter sandwich |
| Dinner: | |
| Workout Food: | water |
| Course: | 3x30 knee lifts, 3x20 sit-ups on incline board
cardio - elliptical trainer, random course, 14/20 resistance |
| Results: | |
| Comments: | Boy, the soreness from Tuesday has not gone away by any means.
I almost did not do any cardio today but I sure felt better for doing it after I was done. Same old story, right?
Today was all about active recovery. I find that this usually beats the passive, sitting-on-the-couch-killing-a-six-pack-of-your-favorites kind of recovery if you truly want to bounce back any time soon. Not as much fun but hey…
Did I mention that my ass feels tender when I sit in my office chair? Well it does. Gotta love lunges. |
| Equipment: | |
Wednesday, March 04, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
indoor TT - 6:00 PM |
| Distance: | |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning | CycleU indoor TT |
| Breakfast: | cereal
9:00 AM - 2 pieces of banana cake with a LOT of frosting
10:00 AM - almonds |
| Lunch: | lasagna, yogurt, Odwalla juice |
| Dinner: | salad, fish sticks, beer, ice cream |
| Workout Food: | gym - water
indoor TT - Vitamin Water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | |
| Results: | indoor TT #1 - 15:19
indoor TT #2 - 16:00
official results |
| Comments: | God, I could really feel my legs this morning - I am sore from Tuesday!
Core was fine. The plank was hard for my second effort but everything else felt good.
Spinning was a mess… I feel like I'm getting weaker and weaker; if not physically then in the head. I had to stop outright for a bit after each hard effort to catch me breath. As we did our very last interval of the morning, the instructor did not tell us how long it would last and I just imploded about 10 seconds before she told us to stop. :( Sheesh. Martin needs to pull it together.
For some reason I managed a turn-around for the indoor TTs. I resolved to ride a lower gear today and I FINALLY felt on top of the gear the entire ride. I was spinning up the hills and then when it came to stick it in the 13 or 12 on the downhills it felt fine and I was not blown.
I was not really watching my numbers and then as I got close to the end I suddenly realized my time was going to be pretty good so I picked it up on the last incline and I had plenty left. Too much in fact if it had been a real TT. That lifted my spirits quite a bit.
During the second ride there was no one to push me at all and so even though at times I felt like I was going pretty well there were several times when I got distracted and lost focus. My time reflects this. |
| Equipment: | Ti Cycle Hyak, 42/53, 12-25 |
Monday, March 02, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | walk - 2 miles |
| Time (total): | 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | walk |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 90 sec, 60 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 35 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | |
| Results: | |
| Comments: | I got to the gym kind of late today, I think it was a reflection of my general state of motivation. After core I had no desire to do any cardio so went home and had breakfast instead.
At lunch it was fantastic out so some co-workers and I did a slightly abbreviated version of the usual marsh loop through campus. I actually got hot! Martin like… |
| Equipment: | |
Friday, February 27, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core |
| Breakfast: | cereal |
| Lunch: | 9:30 AM - Promax bar
11:30 AM - 2 bagels w/cream cheese and jam, hard boiled egg, granola, fruit |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | |
| Results: | |
| Comments: | Lets see… today Martin felt like doing not much at all. Yep, that's it. I couldn't even muster some mild cardio and I had to drive to work to run an errand so a bike commute was not an option either. Poop. |
| Equipment: | |
Thursday, February 26, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 4x25 sit-ups on the incline board, 4x30 knee lifts in the chair thingy, 60 back extensions on a machine
cardio - elliptical trainer, random course, 14/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Didn't feel like doing much… I must say, on this setting (14/20) the elliptical trainer is pretty easy. It's just gives you a nice glow. :) |
| Equipment: | |
Wednesday, February 25, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
indoor TT - 6:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning | CycleU indoor TT |
| Breakfast: | cereal |
| Lunch: | wild rice, veggies, bagel w/cream cheese, Odwalla bar, water, Odwalla fruit juice |
| Dinner: | |
| Workout Food: | gym - water
indoor TT - Vitamin Water Energy |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | |
| Results: | indoor TT #1 - 25:45?
indoor TT #2 - 25:55?
official results |
| Comments: | Core was okay, spinning was 80 percent (the enthusiasm is waning…!) and I was maybe 90 percent for the indoor TTs.
It's just getting harder to will myself to go like stink, you know? I continue to get off to a good start but then have trouble holding on. Brad K and Evan B were there and rode really well, consequently I seem to be getting a lot of third places these days. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
Monday, February 23, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | cardio – 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters – 12 lb, 30 side bends to each side – 45 lb | | back extensions | 20 straight and 20 twisting – 25 lb | cardio – elliptical trainer, random course, 15/20 resistance |
| Results: | |
| Comments: | My favorite spinning instructor bagged again and I just am not a fan of the substitute so I hit the elliptical trainer instead.
On the upside, the plank was not too hard…
My good friend Tony C and I went out last night and one beer turned into four. Ouch. The ever so brief window where Martin could drink anyone under the table are SO long gone. LONG gone. Gone daddy gone. Outa here. Yesterday's news. I am a lightweight. |
| Equipment: | |
Friday, February 20, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
ride - 4:00 PM |
| Distance: | commute - 8 mils
ride - 24 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min
ride - 1:45 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | 4 pieces pizza, beer, half a box of Milk Duds |
| Workout Food: | water |
| Course: | | plank | 2x80 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 509 steam engines, 30 knee lifts, 30 twisters – 12 lb, 30 side bends to each side – 45 lb | | back extensions | 20 straight and 20 twisting – 25 lb | cardio - random, 15/20 resistance
ride - Leschi, around Mercer Island, up Madrona, Union, home |
| Results: | |
| Comments: | I almost did not go to the gym, I almost left the gym half way through my core routine and again almost half way through cardio… :(
At work I felt terrible, like I was almost sick and stressed out so I clocked out a little early and rode home to grab my bike and meet some guys for a loop around Mercer Island.
What a difference…! The sun was out, the pace was moderate and I had a great time. |
| Equipment: | commute - Raleigh town bike
ride - Bianchi Volpe, 38/50, 12-25 |
Wednesday, February 18, 2009
| Hours Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:15 AM
indoor TT - 6:00 PM |
| Distance: |
|
| Time (total): |
spinning - 45 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
core | spinning | CycleU indoor TT |
| Breakfast: |
smoothie |
| Lunch: |
11:30 AM - about one gallon of yogurt w/granola (sadly, I'm only sorta kidding) |
| Dinner: |
small slice of pizza, large bottle of liquid ride food I had left over from Sunday |
| Workout Food: |
gym - water
indoor TT - Vitamin Water Energy |
| Course: |
| plank |
2x180 sec, 60 sec to each side |
| other core |
2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 10 lb, 30 side bends to each side - 45 lb |
| back extensions |
20 straight and 20 twisting - 25 lb | 10 mile indoor TT |
| Results: |
1st TT - 25:25?
2nd TT - 26:10? |
| Comments: |
Shit. I was NOT in the mood for spinning today. I was going at about 70 percent anyway and then during the last interval with about four minutes of class to go I was not able to maintain the pace and paused for a bit. After trying to start back up and realizing I was hating life I just quit and spun easy the last couple of minutes.
Yesterday I felt pretty darn good so I know it was not physical... why does your brain play these games?
I'm thinking some stress at home (maybe combined with some sub-par spinning instructors) finally tipped me over the edge.
At the indoor TT I was kind of excited because this was my first time riding on my TT bike and everyone said that the TT bike is slower so I wanted to disprove that theory. :) I started out okay but half way through I blew my nose... gusher! I got a huge nose bleed.
Crap. For the entire second half I was holding my towel up to my nose trying to 1) not get any blood on my super sexy kit and 2) stop the damn bleeding. And I still did okay so that was great.
Then everyone left... For the second TT it was just Adrian H and me. I tried my best but when you are finishing 3 km behind the only other guy there it's a bit tough to get it on if you know what I mean.
Did I mention that between heats I was plying Adrian for any TT fit advice he would give me? What started out as a casual conversation turned into Martin doing the following:
- I moved my saddle forward about 1.5 cm
- I raised my saddle about 3-4 mm
- I dropped my bars about 2 cm
- I moved my forearm pads closer together by about 2 cm (one on each side)
- I tipped the nose of my saddle down a tad
And you know what? It feels okay. Sunday will be the test. |
| Equipment: |
Abici Time Machine bike, 42/5, 12-23 |
| Hours Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:15 AM
indoor TT - 6:00 PM |
| Distance: |
|
| Time (total): |
spinning - 45 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
core | spinning | CycleU indoor TT |
| Breakfast: |
smoothie |
| Lunch: |
11:30 AM - about one gallon of yogurt w/granola (sadly, I'm only sorta kidding) |
| Dinner: |
small slice of pizza, large bottle of liquid ride food I had left over from Sunday |
| Workout Food: |
gym - water
indoor TT - Vitamin Water Energy |
| Course: |
| plank |
2x180 sec, 60 sec to each side |
| other core |
2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 10 lb, 30 side bends to each side - 45 lb |
| back extensions |
20 straight and 20 twisting - 25 lb | 10 mile indoor TT |
| Results: |
1st TT - 25:25?
2nd TT - 26:10?
official results |
| Comments: |
Shit. I was NOT in the mood for spinning today. I was going at about 70 percent anyway and then during the last interval with about four minutes of class to go I was not able to maintain the pace and paused for a bit. After trying to start back up and realizing I was hating life I just quit and spun easy the last couple of minutes.
Yesterday I felt pretty darn good so I know it was not physical... why does your brain play these games?
I'm thinking some stress at home (maybe combined with some sub-par spinning instructors) finally tipped me over the edge.
At the indoor TT I was kind of excited because this was my first time riding on my TT bike and everyone said that the TT bike is slower so I wanted to disprove that theory. :) I started out okay but half way through I blew my nose... gusher! I got a huge nose bleed.
Crap. For the entire second half I was holding my towel up to my nose trying to 1) not get any blood on my super sexy kit and 2) stop the damn bleeding. And I still did okay so that was great.
Then everyone left... For the second TT it was just Adrian H and me. I tried my best but when you are finishing 3 km behind the only other guy there it's a bit tough to get it on if you know what I mean.
Did I mention that between heats I was plying Adrian for any TT fit advice he would give me? What started out as a casual conversation turned into Martin doing the following:
- I moved my saddle forward about 1.5 cm
- I raised my saddle about 3-4 mm
- I dropped my bars about 2 cm
- I moved my forearm pads closer together by about 2 cm (one on each side)
- I tipped the nose of my saddle down a tad
And you know what? It feels okay. Sunday will be the test. |
| Equipment: |
Abici Time Machine bike, 42/5, 12-23 |
Monday, February 16, 2009
| Hours Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:15 AM |
| Distance: |
13 miles |
| Time (total): |
spinning - 40 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
low 40s, mostly sunny, light breeze, dry |
| Workout Type: |
core | spinning |
| Breakfast: |
smoothie |
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
|
| Results: |
|
| Comments: |
Well... Abigail (our usual Monday morning spinning instructor) was not here today. Again. In her stead Christine showed up. 'Nuff said, class was bunk.
A couple of hours later Shelley and I took a spin down to Seward Park and back. It was cold out but a really nice day! This was our first tandem ride of the year. |
| Equipment: |
Co-Motion Robusta, 30/42/55, 12-25 |
Friday, February 13, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | smoothie |
| Lunch: | 3 pieces Pilot Bread w/peanut butter and jam, Odwalla fruit drink, Odwalla protein drink, some chocolate |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 90 sec, 30 sec | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side | |
| Results: | |
| Comments: | Oof, I just was burnt on the whole core thing today... Probably yesterday helped that right along.
But I did up the intensity a hair on the elliptical today, 30 minutes at 16/20 baby! :) Big, hairy deal. |
| Equipment: | |
Thursday, February 12, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 20 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | smoothie |
| Lunch: | 11:00 AM - 3 pieces Pilot Bread w/peanut butter and jam, Odwalla fruit drink
2:00 PM - Odwalla protein drink |
| Dinner: | |
| Workout Food: | water |
| Course: | |
| Results: | |
| Comments: | I started out with three sets of 30 knee lifts and 3 sets of 15 sit-ups on the incline board and then noticed that Thom was doing the same thing alone so hooked up with him and did some more ab stuff together.
We did some ball passes, leg lifts, steam engines, twisters and then went back to the incline board for more sit-ups.
Because this took kinda long (Thom is all about four sets of everything) and because he was not uber up for massive cardio I struck a compromise and we did 20 minutes on the elliptical trainers.
It was great to have company! And I could feel the tightness in my legs from last night so glad I did not totally bag out. |
| Equipment: | |
Wednesday, February 11, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 181 |
| Body Fat: | 9 |
| Time of Day: | gym - 5:15 AM
indoor TT - 6:00 PM |
| Distance: | |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning | CycleU indoor TT |
| Breakfast: | cereal |
| Lunch: | 10:30 AM - Odwalla protein drink, Craisins |
| Dinner: | |
| Workout Food: | gym - water
CycleU - 1 bag of Shot Bloks between rides |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | |
| Results: | 1st TT - 25:19
2nd TT - 26? |
| Comments: | Hoo boy, I might have blasted the leg weights yesterday but today during spinning my legs were hating it. HATING it. Plus I feel like I'm just about to get sick or something and the motivation was lacking big time.
To top it off we did this acceleration at the very end of class and it was one of those intervals where the instructor just keeps telling you stuff like, "Almost there...!" and, "You're getting close...!" and then it still goes on for another 45 seconds or so. I've got your almost there right here.
I got the Cycle U with plenty of time to warm up and the 6:00 PM TT was packed. As usual I took off from the gun with authority and then people started to reel me back in.. To be honest, today I didn't really fade, it's just that Adrian H is faster so what can you do. Get second, that's what. My breathing was really ragged at first and I felt like I was unable to fill my lungs with air but it was somewhat better by the end. I Had enough (too much?) left at the end to punch it with half of the last hill to go.
Kurt B was there and he was insane on the climbs. I'd be like 300+ meters in front of him and on a one mile hill he'd be 100 meters in front at the top. Thank goodness for me there is a long descent before the last climb and the finish line so I beat him but man, he was tearing it up.
The second TT was just me, Lang R and Adrian H and this guy Jon. Lang weighs as much as a runway model these days and was either holding back or this CompuTrainer stuff just isn't suited to featherweights but he was finishing about 1 km behind me today.
Adrian on the other hand was smoking. His first effort was close to 24 minutes and this ride he posted a 23:05. Damn. I never saw his wattage drop below 400. It was fun to watch but not much of a motivator as he killed me, I killed Lang and Lang killed this Jon guy.
My one victory during the second ride was that my back gave out on the first hard hill. :( It really took my breath away when the pain hit and I had to back way off, find a different position and then ramp it back up again. Although I'm usually slower on my second ride, after that I was expecting to be slower than I was so good for me. |
| Equipment: | Ti Cycle Hyak, 42/53, 12-25 |
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 181 |
| Body Fat: | 9 |
| Time of Day: | gym - 5:15 AM
indoor TT - 6:00 PM |
| Distance: | |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning | CycleU indoor TT |
| Breakfast: | cereal |
| Lunch: | 10:30 AM - Odwalla protein drink, Craisins |
| Dinner: | |
| Workout Food: | gym - water
CycleU - 1 bag of Shot Bloks between rides |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | |
| Results: | 1st TT - 25:19
2nd TT - 26?
official results |
| Comments: | Hoo boy, I might have blasted the leg weights yesterday but today during spinning my legs were hating it. HATING it. Plus I feel like I'm just about to get sick or something and the motivation was lacking big time.
To top it off we did this acceleration at the very end of class and it was one of those intervals where the instructor just keeps telling you stuff like, "Almost there...!" and, "You're getting close...!" and then it still goes on for another 45 seconds or so. I've got your almost there right here.
I got the Cycle U with plenty of time to warm up and the 6:00 PM TT was packed. As usual I took off from the gun with authority and then people started to reel me back in.. To be honest, today I didn't really fade, it's just that Adrian H is faster so what can you do. Get second, that's what. My breathing was really ragged at first and I felt like I was unable to fill my lungs with air but it was somewhat better by the end. I Had enough (too much?) left at the end to punch it with half of the last hill to go.
Kurt B was there and he was insane on the climbs. I'd be like 300+ meters in front of him and on a one mile hill he'd be 100 meters in front at the top. Thank goodness for me there is a long descent before the last climb and the finish line so I beat him but man, he was tearing it up.
The second TT was just me, Lang R and Adrian H and this guy Jon. Lang weighs as much as a runway model these days and was either holding back or this CompuTrainer stuff just isn't suited to featherweights but he was finishing about 1 km behind me today.
Adrian on the other hand was smoking. His first effort was close to 24 minutes and this ride he posted a 23:05. Damn. I never saw his wattage drop below 400. It was fun to watch but not much of a motivator as he killed me, I killed Lang and Lang killed this Jon guy.
My one victory during the second ride was that my back gave out on the first hard hill. :( It really took my breath away when the pain hit and I had to back way off, find a different position and then ramp it back up again. Although I'm usually slower on my second ride, after that I was expecting to be slower than I was so good for me. |
| Equipment: | Ti Cycle Hyak, 42/53, 12-25 |
Monday, February 09, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | spinning - 40 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | smoothie |
| Lunch: | 10:00 AM - half a box of Sultana Biscuits... :(
12:00 PM - 2 peanut butter sandwiches, Odwalla juice
1:00 PM - lots of pistachios |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Oi... Our regular spinning instructor could not make it today so we had a substitute. Not good. I don't think I was in a particularly bitchy mood but this class was sub-par per the normal level of enthusiasm I have gotten used to. Ken and I almost did not go when we found out there would be a sub but she walked right up to us and was like, "See you inside!" Ugh.
How could she be so bad? Well...
- she never even introduced herself
- she barely told us what to do
- when she did she never told us how long it would last
- she never modeled what she told us to do
- she said as little as possible in general
- she was having music problems, turns out she was playing a cassette tape...!
To top it all off, after our class was done and we're doing the standard stretching thing, she tells us to bend our leg, grab our foot and stretch our HAMSTRING. Last time I checked this is your quadriceps but hey, I'm no doctor...
Did I mention that she never cracked a smile, not even once?
I want a refund!
What's that you say? These classes don't cost me anything extra and are already included in my membership? Damn. |
| Equipment: | |
Friday, February 06, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
indoor TT - 4:45 PM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | CycleU indoor TT |
| Breakfast: | cereal |
| Lunch: | rice, beans, veggies, fake beef crumble stuff, banana, water, orange |
| Dinner: | banana, 3 pieces pizza, beer, pistachios, cereal |
| Workout Food: | gym - water
indoor TT - Vitamin Water Energy |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | indoor TT $1 - 15:19
indoor TT #2 - 15:35? |
| Comments: | The plank was hard today as it has been all week.
Cardio was the usual gym thing; hop on the elliptical trainer, hit the random course and dial in the resistance at 14/20. Then I hold the rpms above 70 and try to watch some television which is usually the news at this time of day.
At CycleU I did not feel super but my time was reasonable. I think I was turning a pretty big gear the whole time (sorta what I have been doing lately) and my heart rate does not get over the mid 160s. Just last year I was still hitting the mid 170s on occasion.
The first heat was full and it was no contest so I had to just try and stay focused. The second heat was also full and I was 4th behind Adrian H, Brad K and Dustin V. I thought I could hang until about half way through and the I faded a bit and/or lost some concentration. Man, it's hard to come back once you slip a little, better to try and stay on top of it. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
indoor TT - 4:45 PM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | CycleU indoor TT |
| Breakfast: | cereal |
| Lunch: | rice, beans, veggies, fake beef crumble stuff, banana, water, orange |
| Dinner: | banana, 3 pieces pizza, beer, pistachios, cereal |
| Workout Food: | gym - water
indoor TT - Vitamin Water Energy |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | indoor TT $1 - 15:19
indoor TT #2 - 15:35?
official results |
| Comments: | The plank was hard today as it has been all week.
Cardio was the usual gym thing; hop on the elliptical trainer, hit the random course and dial in the resistance at 14/20. Then I hold the rpms above 70 and try to watch some television which is usually the news at this time of day.
At CycleU I did not feel super but my time was reasonable. I think I was turning a pretty big gear the whole time (sorta what I have been doing lately) and my heart rate does not get over the mid 160s. Just last year I was still hitting the mid 170s on occasion.
The first heat was full and it was no contest so I had to just try and stay focused. The second heat was also full and I was 4th behind Adrian H, Brad K and Dustin V. I thought I could hang until about half way through and the I faded a bit and/or lost some concentration. Man, it's hard to come back once you slip a little, better to try and stay on top of it. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
Wednesday, February 04, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | cereal |
| Lunch: | a shit ton (that's half a lb to you and me) of Rold Gold Classic Style Pretzel Sticks, orange juice, 3 pieces of Pilot Bread w/cream cheese and orange marmalade, water |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 90 sec, 90 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Spinning was kinda weird today... I felt like our instructor was never doing what she told us to do and for once it was bothering me.
What should I care, right? Besides, other people in the class were doing whatever they wanted, why did it matter if she was actually doing what she told us to do?
Just one of those bitchy mornings I guess... :( |
| Equipment: | |
Monday, February 02, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core |
| Breakfast: | smoothie |
| Lunch: | 4 pieces of Pilot Bread w/cream cheese and jam, Promax bar, Odwalla juice, figs, water |
| Dinner: | pasta, Tofurky, veggies, red sauce, 2 beers, too many chocolate truffles... |
| Workout Food: | water |
| Course: | | plank | 180 sec, 90 sec, 90 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 10 twisting - 35 lb, 10 twisting - 25 lb | |
| Results: | |
| Comments: | And today Martin does... nothing aerobic!!! That's right, I woke up and just the thought of spinning after three hard days of intervals was not exciting. So I didn't go. I just did a leisurely core session at the gym and then came back home. |
| Equipment: | |
Friday, January 30, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
indoor TT - 5:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | CycleU indoor TT |
| Breakfast: | smoothie |
| Lunch: | 10:00 AM - massive tub of yogurt, granola and frozen berries
12:00 PM - 2 oranges, banana, some figs
3:00 PM - Promax bar |
| Dinner: | curry, cuscus, 2 beers |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | indoor TT
#1 - 17:30?
#2 - 15:12
#3 - 15:25? |
| Comments: | The plank was hard this morning but for once I managed to gut it out as they say and not cave. It felt good to make it over that mental hurdle.
Cardio was the usual 30 minutes on the elliptical trainer with the random course and 14/20 resistance. At this level It's really not hard at all and it just loosens me up and gets a good sweat going and I can easily maintain 70 rpm throughout. 16/20 requires some real effort.
When I got to Cycle University right at 5 they were running late and Adrian asked me if I wanted to jump in to test this new unit they had set up in position number four. Previously this spot had been giving people fits and the resistance was super hard coupled with super low watts and super long times... :( I was like, "Sure!."
By the time I got my bike mounted and started pedaling the bunch was looooong gone. Like 3+ km up the road. It took me some more time to get this unit calibrated but then I hit out. At first I thought there is no way I can catch anyone so just put my head down. When I Looked up two people were starting to come back to me and now the gap was just 2 km. Nice.
Funny how a carrot can help isn't it? Although not warmed up for this I felt strong and so kept the gear pretty big on the hills and continued to grind it out. 2 km turned into 1 km and at the base of the last hill I was only about 400 m behind. I managed to get within 100 m by the finish and was really pleased with my effort!
For the second heat I still felt really good. My watts were way up (350 avg up from 330?) and if I could have increased my cadence as well I could have broken 15 minutes for sure.
The third heat was still okay but not so stellar. I was getting hungry.
ASIDE - during my second heat I saw Adrian mow through this monster burrito sandwich thingy. Positively gordo. And then he rides heat number three...
And tired. I did my best but the legs were not quite able to deliver what the brain was requesting. At least I was only back to my usual times and not slowing way down.
Clint C made his annual appearance for my third heat and did his steady thing and turned out a 14:45 or so. I wish he had been there for my second heat, I wonder if I could have hung with that pace...
So, Martin gets in one fantastic workout; and I'd say this number four position unit is working just fine now. :) |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
indoor TT - 5:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | CycleU indoor TT |
| Breakfast: | smoothie |
| Lunch: | 10:00 AM - massive tub of yogurt, granola and frozen berries
12:00 PM - 2 oranges, banana, some figs
3:00 PM - Promax bar |
| Dinner: | curry, cuscus, 2 beers |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | indoor TT
#1 - 17:30?
#2 - 15:12
#3 - 15:25?
official results |
| Comments: | The plank was hard this morning but for once I managed to gut it out as they say and not cave. It felt good to make it over that mental hurdle.
Cardio was the usual 30 minutes on the elliptical trainer with the random course and 14/20 resistance. At this level It's really not hard at all and it just loosens me up and gets a good sweat going and I can easily maintain 70 rpm throughout. 16/20 requires some real effort.
When I got to Cycle University right at 5 they were running late and Adrian asked me if I wanted to jump in to test this new unit they had set up in position number four. Previously this spot had been giving people fits and the resistance was super hard coupled with super low watts and super long times... :( I was like, "Sure!."
By the time I got my bike mounted and started pedaling the bunch was looooong gone. Like 3+ km up the road. It took me some more time to get this unit calibrated but then I hit out. At first I thought there is no way I can catch anyone so just put my head down. When I Looked up two people were starting to come back to me and now the gap was just 2 km. Nice.
Funny how a carrot can help isn't it? Although not warmed up for this I felt strong and so kept the gear pretty big on the hills and continued to grind it out. 2 km turned into 1 km and at the base of the last hill I was only about 400 m behind. I managed to get within 100 m by the finish and was really pleased with my effort!
For the second heat I still felt really good. My watts were way up (350 avg up from 330?) and if I could have increased my cadence as well I could have broken 15 minutes for sure.
The third heat was still okay but not so stellar. I was getting hungry.
ASIDE - during my second heat I saw Adrian mow through this monster burrito sandwich thingy. Positively gordo. And then he rides heat number three...
And tired. I did my best but the legs were not quite able to deliver what the brain was requesting. At least I was only back to my usual times and not slowing way down.
Clint C made his annual appearance for my third heat and did his steady thing and turned out a 14:45 or so. I wish he had been there for my second heat, I wonder if I could have hung with that pace...
So, Martin gets in one fantastic workout; and I'd say this number four position unit is working just fine now. :) |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
Wednesday, January 28, 2009
| Hours Sleeping: | 4 (maybe...) |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
indoor TT - 6:00 PM |
| Distance: | |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning | CycleU indoor TT |
| Breakfast: | 4 scoops Endurox R4, lots of almonds, water, some ravioli with beans and tuna, banana |
| Lunch: | 2 pieces bread, more almonds, Promax bar, figs, tea |
| Dinner: | crackers, guacamole, cheese, ice cream, water |
| Workout Food: | Energy Vitamin Water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | indoor TT - 10 mile hilly |
| Results: | indoor TT #1 - 25:35?
indoor TT #2 - 26:30?
official results |
| Comments: | Spinning was funny. I went fairly hard and had to stop outright a couple of times to catch my breath. One of those times I sort of collapsed/slumped over my bars and the instructor actually got off her bike, stepped over towards me and asked me I was okay...?! I'm like, "Yes I'm okay, isn't anyone else going hard here?" All right, I didn't really say that but I felt like it. Sheesh...
Nice. Today was my first 10 mile indoor TT. In the previous years and so far this year I have only participated in the tried-and-true, old-as-dirt, I-got-this-wired-and-know-pretty-much-exactly-how-hard-I-can-go 10 km TT.
Surprise, it was harder.
ASIDE - talking to Adrian H after I was done he said that pretty much everyone was coming in almost exactly 10 min slower and 20 ish watts under their 10 km time.
In the first heat I jumped to my usual early lead and then proceeded to do the slow-motion fade. Tonight I was flanked by a couple of nice guys, Evan and Bill. Evan and I were turning pretty much the exact same gear throughout, he was just going a tad faster than me. :) It sounded like they both worked in IT so while warming up I got to listen in about V-motioning servers from one location to another, hot server rooms and all that jazz but I did not chime in. Too much computer nerd at once is not healthy. Bill had a good ride too and met his goals in spite of riding off of the trainer! About half way through I hear this CLUNK next to me and see Bill falling to his right. Seems the locknuts loosened up a bit as he rode and suddenly his bike was not supported anymore. But he came back great! His watts were way up so his time would have been fine if only he had stayed on the device.
The profile looked intimidating but just like the shorter course, the hills were not so bad. Don't get me wrong, one was damn long (over one mile?) but the grade was the same as on the short course.
Brad K drilled it, Evan had a super ride for 2nd I think and I plodded along. I did not die, it was just hard to maintain focus for the entire ride. But that's what time trialing is all about, right?
My second effort was with just two people. It quickly turned into just a workout and not a race. We finished about 1 km apart each of us and so it was just a personal challenge. I was feeling like I was running out of energy FAST and the numbers proved it. I was 60 seconds slower, 20 watts weaker and my heart rate was almost 10 beats slower. I was obviously toasted.
This is a great effort. Seems like all the local TTs are about 10 miles so why not train for that?
I could tell that spinning this morning kinda stunted my effort tonight but that's fine. All in the name of training; pile it on now when I have the chance and then (hopefully) realize the benefits come race time. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
Monday, January 26, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | cereal |
| Lunch: | almonds, PB sandwich, figs, Odwalla Superfood |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 150 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Core was hard... I guess the last time I did this was last Wednesday. :(
Spinning was great. My heart was not in it this morning as I had too much on my mind but we did some super efforts. I felt like I was able to go almost 90 percent a couple of times. |
| Equipment: | |
Thursday, January 22, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | core - 20 min
cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec | | other core | knee lifts - 30, 20, 20
sit-ups on incline board - 3x15 | | back extensions | 60 on machine - 195 lb | |
| Results: | |
| Comments: | Gads, motivation was low this morning.
Normally I would be on the stairs at Howe Street today but I was sick of the cold so went to the gym. The only problem was I did not show up with a plan and so didn't hit it when I arrived. Instead I kinda started my usual core routine, flaked out and then instead of doing steps ups or lunges (which would have been sort of like the stairs) I took the path of least resistance and got on the elliptical trainer.
Random course, resistance 14/20.
Previously I had been dialing it in at 16/20 on the resistance and I could tell that just two less is a BIG difference. I was easily able to maintain 70 rpm and frequently got close to 80 and my heart rate never got over 130. When I'm at 16 it's hard to maintain 70 rpm (I tend to drop to 65 on the hardest parts unless I'm really psyched) and my heart rate gets up to the mid 150s.
I guess this proves that less resistance is, well, easier... |
| Equipment: | |
Wednesday, January 21, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | core - 30 min
spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | a LOT of yogurt and granola, almonds |
| Lunch: | leftover veggies, 2 pieces of pilot bread w/Nutella, 3 handfuls of animal crackers, water, Odwalla Superfood |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | I felt pretty okay physically but mentally I could not push myself much past 80 percent or so... I plodded along and got in a good sweat but not the best interval workout I have ever had.
I needed a friend today. |
| Equipment: | |
Monday, January 19, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | |
| Time (total): | spinning - 45 min
core - 20 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | spinning | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | lots of ab stuff with Ken |
| Results: | |
| Comments: | Spinning was not easy today. I'm guessing the two rides yesterday and Saturday had something to do with that. My legs did loosen up a bit as the class wore on but then I also got more tired.
After spinning Ken and I did a bunch of ab stuff. |
| Equipment: | |
Friday, January 16, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
CycleU - 5:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | CycleU indoor TT |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | 30 min on the elliptical trainer, random course, 16/20 resistance |
| Results: | 1st indoor TT - 15:25
2nd indoor TT - 15:40
official results |
| Comments: | Well... during both indoor TT heats I could feel myself fading in the second half. In the first one I was up on Mick W by something like 400-500 m at the half way point and only just managed to beat him by .3 seconds. Ouch. I recall looking up after an extended stint of head down and seeing that he was just 30 m behind - that got me going.
During the second one I was just outclassed. I think I was 4th in both heats.
Interestingly Alex T posted something like 17 minutes in the first heat and then drilled it in the second one for something like 15:30. What's with that...?!
So my speed seems to be something around 15:30 for the first heat and then about 15-20 seconds slower for the second. Gotta work on that sustain... |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
Wednesday, January 14, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | spinning - 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Holy free-flowing shower nozzle Batman, that spin class got me SOAKED.
Sure, it was 60 minutes instead of the usual 45 but man, it still seemed excessive to me. Today we did lots of 80 percent efforts, some of which lasted longer (read: minutes) whereas we usually do shorter, harder efforts that last less than 60 sec.
Anyway, I looked like I had gone for a swim after. But I felt like a solid 80 percent today so things are looking up. Slow but steady improvement. |
| Equipment: | |
Monday, January 12, 2009
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:15 AM |
| Distance: |
|
| Time (total): |
spinning - 45 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
core | spinning |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| plank |
2x180 sec, 60 sec to each side |
| other core |
2x40 clam knee lifts, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 10 lb |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
The plan was kind of hard today... Everything else was all right except I ran out of time for the side bends. Poop. :(
Spinning finally felt okay. Not great but okay; that means I felt about 80 percent which is an improvement. I still had to stop pedaling outright two or three times but not for too long. :) |
| Equipment: |
|
Sunday, January 11, 2009
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 8:30 AM |
| Distance: | |
| Time (total): | 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core |
| Breakfast: | 9:30 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | not today... | | other core | 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | I was hoping to get in a quick cardio session to day but no luck. There are so many broken machines at my gym and all the rest were occupied. I tried this variant of an elliptical trainer and it was so bogus I just quit after less then 10 minutes and went home.
The core stuff felt hard today and I am tight from yesterday for sure. |
| Equipment: | |
Friday, January 09, 2009
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
CycleU - 5:00 PM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | CycleU indoor TT |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | gym - water
indoor TT - Gatorade |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 25 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | indoor TT #1 - 15:25
indoor TT #2 - 15:45
official results |
| Comments: | The plank was harder than Wednesday, everything else felt doable. If I had someone else doing this with me I might even increase the quantities of some of these exercises... I am not a self-motivator.
The indoor TTs were not so stellar as three weeks ago but hey, I have hardly ridden my bike in the last three weeks. This time instead of Adrian H and dueling it out it was Adrian and Dustin V. Good for him. I started out okay and then blew a gasket about five minutes in and ended up something like 1.5 km behind at the finish. Argh...
The second one was NOT any easier as all these fast guys showed up. At least I did not blow, I just slowly lost ground. Not from dying though.
I think I was 4th in both heats - oh well. These are a great workout, no doubt about that.
I'm thinking Gatorade really sucks. I used to like it and today it just gave me dry mouth and practically made me cramp up. How good can high fructose corn sweetener, glucose syrup and salt be? Not that good I'm thinking. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
Wednesday, January 07, 2009
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:30 AM |
| Distance: |
|
| Time (total): |
cardio - 30 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
core | cardio |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| plank |
2x180 sec, 60 sec to each side |
| other core |
2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 20 knee lifts, 30 twisters - 10 lb, 30 side bends to each side - 45 lb |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
The plank felt okay considering how long it's been since the last time I did this exercise!
Today cardio was 30 min on the elliptical trainer, random profile, 16/20 resistance. |
| Equipment: |
|
Monday, December 29, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | spinning - 50 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 70 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Second spinning class in two days and I still feel like dirt. Fat, unfit dirt to be more specific. I started out at maybe 80 percent and by the end of the class was down to somewhere around 60 percent. Boo hoo, right? Whatever; 2009 starts now I guess. |
| Equipment: | |
Saturday, December 27, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
9:00 AM |
| Distance: |
|
| Time (total): |
spinning - 60 min
core class - 30 min
boot camp - 60 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
spinning | core | indoor exercise class |
| Breakfast: |
8:30 AM - Shot Bloks |
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
|
| Results: |
|
| Comments: |
Oh. My. God.
Today showed me how much damage my laziness during this snowy cold snap has caused me...
The spinning class was pretty hard. All of the 'sprints' were 40 seconds and even at the start when I was fresh I could only put out about 70 percent of what I would like. By the end of the class I was somewhere around 50 or 60 percent...? Pitiful.
Right after spinning there was an ab class. It was hard but not unbearable. Except for the plank (which killed me) I was almost able to do everything that the instructor asked.
Right after that was an indoor boot camp class. You know, jumping jacks, jumping around, dumbbells, lunges, presses - general exhaustion. I had grabbed two eight pound dumbbells and after just one exercise I realized they were WAY too heavy. Too late. My movements kept getting more and more abbreviated and I was realizing that water and six Shot Bloks were not nearly enough to fuel me for this workout but there was never a break that was long enough for me to grab a drink. :(
I survived. And walked back to the car very slowly. |
| Equipment: |
|
Wednesday, December 17, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | core - 3x20 sit-ups on incline board, 2x20 knee lifts, leg extensions, back extensions on machine
cardio - elliptical trainer |
| Results: | |
| Comments: | |
| Equipment: | |
Monday, December 15, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 70 leg extensions, 30 twisters - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | |
| Equipment: | |
Friday, December 12, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | guy - 5:30 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | CycleU indoor TT |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | Gatorade |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 70 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | 6:00 PM - 14:25
7:00 PM - 15:03
official results |
| Comments: | Adrian H was riding the first CycleU indoor TT heat for a power workout in his 53x12 the entire time...
I jumped out to a slight lead but he caught up pronto and then we were neck-and-neck for the last 12 minutes! I swear, we were never more than 10 m apart and usually less than 5. Ouch. He kept it steady and I was able to surge just a tiny bit on the last climb and barely beat him.
In the second heat I did not recognize anyone and so was hoping for an easier effort. Wrong.
These two guys were all over me and I did not even get my usual head start out of the blocks. We 'dropped' one guy about half way through but the other guy and I were even more closely matched than my battle in the previous heat if that is possible. It felt like every time I looked up at the screen my number was flashing between 1 and 2. Again, I was able to surge a tiny bit more than this guy at the finish (we were both going all out this time!) and got him by the smallest of margins...
A VERY good workout. And I have never spent this much time in the 53x12 on these indoor events. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Neuvation wheels |
Wednesday, December 10, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | My usual trough of cold cereal... I wonder sometimes how many times the suggested serving size I am eating in one sitting. :( |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec on each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 70 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Core went fine even though it has been one week since I did any and then I hit the elliptical trainer. 30 min, random course, resistance 16/20. No iPod and I did not need it today, the gym music was pretty good! |
| Equipment: | |
Wednesday, December 03, 2008
| Hrs. Sleeping: | 2 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | run - 4 miles |
| Time (total): | 28:30 ish |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 7:08 min/mile |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | run |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 70 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Okay, today I took the sleep deprivation thing way too far... I was up past 2 AM last night working on a Christmas gift and then up at 4:45 to (hopefully) hit the gym. I lay in bed for a bit thinking, "What on earth am I doing...?" but then rallied anyway as I knew I would not do any core again until I return from our trip to Vegas and I also really wanted to get in one more fast run.
And I managed to do it. Barely. Core was fine (the plank was hard to day) but I felt like quitting the run about a million times. It wasn't that the pace was killing me, I just wanted to fall over. And in fact, I almost did! Twice.
I had placed my fleece jacket on the front of the treadmill and at some point it bounced onto the roller from the vibration of me running and shot out the back through my legs. One other time I was fussing with my iPod and almost ran off the back of the roller. :( Luckily I managed to pull it together. |
| Equipment: | |
Monday, December 01, 2008
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 70 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb, 20 straight | |
| Results: | |
| Comments: | Spinning kicked my butt today; I was 80 percent at most. Core felt good though, yeah! |
| Equipment: | |
Wednesday, November 26, 2008
| Hrs. Sleeping: | 3 maybe...? Not a hell of a lot that's for sure |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:10 AM |
| Distance: | run - 4 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 7:47 min/mile |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 70 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 2- straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | All gym all the time. That's my new slogan. Not.
Man, I did not sleep well last night - all these mildly disturbing dreams that were not vivid enough for me to remember after I woke up but were plenty bad to keep me from sleeping well.
After my core routine I hit the treadmill for a quick jaunt with my iPod. I started out doing 8 min/mile and slowly increased the pace until I was doing 7 min/mile. It did not feel really hard, just boring and you sweat so damn much indoors that I had to keep wiping my eyes. Anyway, I got the job done which was just to get in a run since I have not in the last 10 days. |
| Equipment: | |
Monday, November 24, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | Not that it matters since I was indoors this morning but it was in the mid 30s when I drove to the gym! Can you smell the snow? |
| Workout Type: | core | cardio |
| Breakfast: | 8:00 AM - 2 peanut butter sandwiches, Gingerberry Synergy, crystallized ginger, 2 mandarin oranges |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Did the elliptical trainer again today and boy was it sweaty.
One word: iPod
Okay, actually five: thank god for my iPod
The gym tunes were miserable today... |
| Equipment: | |
Friday, November 21, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 5:30 PM - 183 |
| Body Fat: | |
| Time of Day: | gym - 5:00 AM
indoor TT - 6:00 PM |
| Distance: | indoor TT - usual 10 km course |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | CycleU indoor TT |
| Breakfast: | 6:30 AM - cereal
9:30 AM - bagel w/cream cheese |
| Lunch: | 2 bananas, water
2:30 PM - egg salad sandwich, 4 date bars (the same size as a date but reconstituted(?) with nut sprinkles), water |
| Dinner: | fava beans, peas, meatless meatballs, cheese, 20 oz Pike Place Ale |
| Workout Food: | water, Clif Shot |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | CycleU indoor TT
6:00 PM - 15:25
7:00 PM - 15:35
official results |
| Comments: | Finally, I was able to do the plank for 180 seconds twice. It has to be due to the fact that I'm doing nothing else prior to this and am super fresh. Still, nice to check that box.
Today was the first day of the CycleU indoor TT series. Last year it was hugely popular and judging by the seven participants in every heat tonight that much won't change. RC R was there at 5 and I was joined by Dustin V and Aaron S at 6 and 7 which was a giant boost.
During the first heat I went out kinda fast and jumped to a 150 m lead. By the half way point this had shrunk to 5 m which I held for the next three minutes! Argh, Dustin and Aaron were dead even and right behind me. Then with about four minutes to go they edged ahead by 30 m and on the second to last hill I tanked from my earlier efforts and by the finish I was in third place by over 200 m. Still, it was fun to be the rabbit and that time really surprised me. These guys had a fantastic race all the way to the end and finished something like 3 hundredths of a second apart! Nice.
I spun most of the time between heats, had some water and a Clif Shot (just cuz they're free, not because I really needed it or was hungry) and the second one felt better right away. I jumped to a 100 m lead again but pedaling felt smoother, less forced and on the 'climbs' I was able to establish a rhythm instead of fighting the bike. And this time come half way I was still up by over 100 m. :)
I always seem to do well on descents, even when it's on a CompuTrainer and I was extending my lead on every downhill. The difference this time was that I was able to keep it going while climbing and that Aaron and Dustin were tired so I managed to eek out the 'victory' by about 10 seconds.
Whew, these things dry out your mouth because the fan is right in your face. And if you turn the fan off you just pour sweat. Whatcha gonna do?
ASIDE - today was my fist day on my race bike since my last race. Once or twice per heat I managed to drop it into the 53x12 but just barely. I was watching Dustin and Aaron some and Aaron was pedaling really quickly whereas Dustin was pushing a much bigger gear. I was somewhere in between but closer to Dustin for sure. My hart rate got up to the low 170s but mostly it was in the high 160s both times. I must be getting old just not trying hard enough or something. Everyone else seems to have a humming bird heart. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Neuvation wheels |
Wednesday, November 19, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | The plank felt pretty good today! Something must be wrong... especially since I have not been very regular or anything.
I was on the elliptical trainer again, I kinda like that machine. Random course, resistance level 16. |
| Equipment: | |
Monday, November 17, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters - 12 lb | | back extensions | no time... | |
| Results: | |
| Comments: | Core was fine (and I was able to hold the plank for 180 seconds today!) but I did not start early enough to get it all in before spinning class. That's easy to fix.
This was the first spinning class I have taken since last spring! Late winter really. It was as hard as I remember it. :) But Tuck H and Ken L were there and Abigail is a great instructor so it was fine.
I could feel some tightness from my run yesterday but it was not too bad. |
| Equipment: | |
Friday, November 14, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 179 (at 6:30 AM so that's after working out and going to the bathroom but also after breakfast) |
| Body Fat: | 9 |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | cereal |
| Lunch: | 10:00 AM - pasta, mushrooms, 10 crackers with Nutella
3:00 PM - nuts, licorice, carrot juiced |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 50 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Core went okay today and I'm starting to like the elliptical trainer! It's not crazy hard and it works your upper body.
Today I did 30 minutes on the random course at level 16. |
| Equipment: | |
Wednesday, November 12, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 6:30 AM - 180 lb |
| Body Fat: | 9 |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | cardio - 20 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | dips | 10, 9 | | plank | 2x120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 50 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | I started in on the upper body routine and then quit! That's right, no motivation.
I did have an okay core session and then I decided to give the elliptical trainer a spin and it was kinda fun. I just put it on random, dialed in 20 min and then selected level 16/20 and hit it. It's super low impact (read: zero impact) and still elevates the heart rate and works the arms so it might be the ticket. Anyway, it was nice variety. |
| Equipment: | |
Friday, November 07, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | dips | 2x9 | | push-ups | 16, 12 | | seated row | 2x20 - 90 lb | | lat pull down | 2x14 - 90 lb | | plank | 2x120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 70 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Well, core exercises feel okay but I am not motivated to do much here... |
| Equipment: | |
Wednesday, November 05, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | dips | 9, 8 | | push-ups | 16, 12 | | seated row | 2x20 - 90 lb | | lat pull down | 2x14 - 90 lb | | plank | 2x120 sec, 60 sec to each side | | other core | 30 ball passes, 50 steam engines, 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 60 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Not much motivation today. |
| Equipment: | |
Monday, November 03, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | 25 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x120 sec, 60 sec to each side | | other core | 30 ball passes, 60 leg extensions, 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | No motivation for anything other than core today... I feel like I have let the core stuff slip as it is. |
| Equipment: | |
Friday, October 24, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | 10 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | dips | 2x10 | | push-ups | 20, 14 | | seated row | 2x15 - 105 lb | | lat pull-down | 2x16 - 90 lb | | plank | | | other core | 3x30 sit-ups on incline board, 70 leg extensions | | back extensions | 50 - 195 lb | |
| Results: | |
| Comments: | I almost did not go to the gym today... I felt tired as in my legs felt beat but then I figured I could still do something besides legs. Obviously I was also sick of my usual core routine so did some regular sit-ups on the incline board. |
| Equipment: | Raleigh town bike |
Wednesday, October 22, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:10 AM |
| Distance: | 9 miles |
| Time (total): | 1:15 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | leg curls | 2x20 - 135 lb | | leg extensions | 2x20 - 155 lb | | squats | 2x20 - 135 lb | | lunges | 2x20 - 115 lb | | incline leg press | 2x20 - 270 lb | | dips | 10, 9 | | push-ups | 14, 12 [Oh my GOD!!! How do you spell weak? M A R T I N.] | | bent over row | 2x20 - 60 lb | | upright row | 2x14 - 40 lb | | plank | 2x120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 2x40 side leg lifts to each side, 30 ball passes, 50 steam engines, 70 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Okay, note to self - running the night before makes leg weights harder.
But it was okay. I actually upped the weight for the leg press, but the squats were tough. On that note, the squats just do not feel really, really good because of my back. Good thing I'm only using a light weight as my back probably can't tolerate much more.
I also managed to do one more dip! And then I absolutely caved doing push-ups. Oh well...
On the bright side I seem to be making a slow comeback with the plank. |
| Equipment: | Raleigh town bike, 36x16 |
Friday, October 17, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:00 AM |
| Distance: |
|
| Time (total): |
1:15 |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
weights | core |
| Breakfast: |
cereal |
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| leg curls |
2x20 - 135 lb |
| leg extensions |
2x20 - 155 lb |
| squats |
2x20 - 135 lb |
| lunges |
2x20 - 115 lb |
| incline leg press |
2x20 - 250 lb |
| dips |
8, 9 |
| push-ups |
16, 14 |
| bent over row |
2x20 - 60 lb |
| upright row |
2x14 - 40 lb |
| plank |
2x120 sec, 60 sec to each side |
| other core |
2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
Nice. Legs felt good today...! Especially the leg press. I upped the weight and could have done more, I think I felt really warmed up. Squats kinda hurt my back today, the bending and compressing is probably not the best for a weakling like me, especially a weakling with a trick (read: f'd) back.
I continue to make HUGE gains in the dip department tho, one more today again. I am a dip monster. And when I say monster I of course mean anemic, starved, forced labor camp survivor. I mean there are people who are weak from the waist up and then there is me. Really, really weak form the waist up. |
| Equipment: |
|
Wednesday, October 15, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 AM |
| Distance: | 9 miles |
| Time (total): | gym - 1:10 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 50s, dry, calm |
| Workout Type: | weights | core | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | leg extensions | none | | leg curls | none | | squats | 2x20 - 135 lb | | lunges | 2x20 - 115 lb | | incline leg press | 2x20 - 230 lb | | dips | 2x8 | | push-ups | 20, 12 | | bent over row | 2x20 - 60 lb | | upright row | 2x14 - 40 lb | | plank | 75 sec, 60 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Ha! When I got to the gym all the lights in the front room were off. But not in the back room where all the free weights are so I just skipped the extra credit leg shite and dove straight into the meat and potatoes exercises - squats! Eventually the gym host figured out what breaker to flip and the lights came on...
ASIDE - working at gym has got to suck. What do you make, $9/hr? Maybe? But wait, you get a free membership! Like your going to want to spend two more hours at the gym after working there for eight... And what about 24 Hour Fitness? "Wanted, self starters and team players to work in exciting, healthy lifestyle environment." Did we mention it's the graveyard shift? Oh man.
I felt fine EXCEPT FOR THE PLANK. I must have a mental block or something or need to do this everyday for a bit until I get it back to 2x180 seconds.
I did one more dip than Monday so that's good. I still feel like a total wuss with my eight repetitions tho... It did not help that two friends were doing them with a barbell hanging from a belt and they both worked up to 65 lb!!! Good night. |
| Equipment: | Raleigh town bike, 36x16 |
Monday, October 13, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | leg curls | 2x20 - 235 lb | | leg extensions | 2x20 - 155 lb | | squats | 2x20 - 135 lb | | lunges | 2x20 - 115 lb | | incline leg press | 2x20 - 230 lb | | dips | 2x7 | | push-ups | 20, 12, 8 on my knees | | bent over row | 2x20 - 60 lb | | upright row | 7, 12 - 40 lb | | plank | 180 sec, 75 sec, 30 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes | | back extensions | | |
| Results: | |
| Comments: | Man... when it comes to any upper body exercise I am SO worthless.
When it came time to do my core stuff I was running a little late and figured I better get back to ensure Cameron gets out of bed on time and it was a good thing I did. I guess I need to hit the gym at 5 sharp. Sheesh. |
| Equipment: | |
Wednesday, October 08, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | 1:15 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | leg curls | 2x20 - 135 lb | | leg extensions | 2x20 - 155 lb | | squats | 2x20 - 115 lb | | lunges | 2x20 - 95 lb | | incline leg press | 2x20 - 230 lb | | dips | 6, 7 | | push-ups | 20, 18 | | bent over row | 2x20 - 60 lb | | upright row | 2x14 - 50 lb | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Today felt good, and I did one more dip! :) |
| Equipment: | |
Monday, October 06, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 179 |
| Body Fat: | 9 |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | 1:15 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | leg curls | 2x20 - 135 lb | | leg extensions | 2x20 - 155 lb | | squats | 2x20 - 115 lb | | lunges | 2x20 - 95 lb | | incline leg press | 2x20 - 230 lb | | dips | 2x6 | | push-ups | 20, 18 | | bent over row | 2x20 - 60 lb | | lat pull down | 2x14 - 90 lb | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 50 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | |
| Equipment: | |
Friday, October 03, 2008
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | smoothie |
| Lunch: | 4 chocolates, 2 food bars, 8 oz yogurt |
| Dinner: | beer, vegan tacos, french fries, glass of wine, 3 chocolate bonbons |
| Workout Food: | water |
| Course: | | leg curls | 2x20 - 135 lb | | leg extensions | 2x20 - 155 lb | | squats | 2x20 - 115 lb | | lunges | 2x20 - 95 lb | | incline leg press | 2x20 - 230 lb | | dips | 2x6 | | push-ups | 20, 14 | | bent over row | 2x20 - 60 lb | | upright row | 2x20 - 50 lb | | plank | 120 sec | | other core | 30 sit-ups on the incline board | | back extensions | 50 - 195 lb (on the machine) | |
| Results: | |
| Comments: | I Had a good leg workout and was able to up the weights on two exercises. Then I tried something different for upper body and although I suck it was fun. Then came for core...
Man, I was not even able to hold the plank for three minutes on the FIRST set. I got so pissed I just about left the gym. I ended up going back for two more exercises after half walking out but my head was in it at all. A couple of months ago I was able to bang out two 3 min sets of plank very consistently and now I'm sucking. SUCKING. So much of this is in the head and my head is elsewhere. |
| Equipment: | |
Wednesday, October 01, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | commute - 15 miles |
| Time (total): | gym - 1:15 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | ride home - 75, mostly clear, dry |
| Workout Type: | weights | core | commute |
| Breakfast: | cereal |
| Lunch: | Thai food, lots of crackers with Nutella |
| Dinner: | |
| Workout Food: | water |
| Course: | | leg extensions | 2x20 - 155 lb | | leg curls | 2x20 - 135 lb | | squats | 2x20 - 115 lb | | lunges | 2x20 - 85 lb | | incline leg press | 2x20 - 180 lb | | push-ups | 25, 20 | | seated row | 2x20 - 110 lb | | shoulder press | 2x16 - 30 lb | | lat pull down | 2x12 - 105 lb (finished off each set with 90 lb) | | plank | 180 sec, 60 sec, 60 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 70 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | God, what is up with my ability to hold the plank position...?! It's totally mental, has to be. I suck.
The ride was fantastic, I went sleeveless on the way home milking the end of summer for all it's worth. And hit the water front for extra time in the sun(set). |
| Equipment: | Raleigh town bike |
Monday, September 29, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | leg extensions | 2x20 - 155 lb | | leg curls | 2x20 - 135 lb | | squats | 2x20 - 115 lb | | lunges | 2x20 - 85 lb | | incline leg press | 2x20 - 180 lb | | push-ups | 20 | | seated row | 2x20 - 90 lb | | shoulder press | --- | | lat pull down | --- | | plank | 2x180 sec!!! 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 50 steam engines, 50 leg extensions | | back extensions | --- | |
| Results: | |
| Comments: | Boy, motivation for core was at a low today and my blisters kinda bothered me for the upper body stuff so I just bailed.
But, I did increase the leg weights for the first time... :) |
| Equipment: | |
Friday, September 26, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | 9 miles |
| Time (total): | 1:15 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 55 degrees on the way to work, 65 on the way home, dry, sunny |
| Workout Type: | weights | core | commute |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | leg extensions | 2x20 - 135 lb | | leg curls | 2x20 - 120 lb | | squats | 2x20 - 95 lb | | lunges | 2x20 - 65 lb | | incline leg press | 2x20 - 180 lb | | push-ups | 25, 20 | | seated row | 2x16 - 105 lb | | shoulder press | 2x16 - 30 lb | | lat pull down | 2x12 - 105 lb | | plank | 180 sec, 120 sec, 60 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 70 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Okay, legs are feeling marginally better and although I'm not back to my two sets of 3 min of plank at least I'm improving a tiny bit...
The ride to and form work were fantastic - what a nice day. |
| Equipment: | Raleigh town bike |
Wednesday, September 24, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:15 AM |
| Distance: |
|
| Time (total): |
1:15 |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
weights | core |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| leg extensions |
2x20 - 135 lb |
| leg curls |
2x20 - 120 lb |
| squats |
2x20 - 95 lb |
| lunges |
2x20 - 65 lb |
| incline leg press |
2x20 - 180 lb |
| push-ups |
25, 20 |
| seated row |
2x15 - 105 lb |
| shoulder press |
2x15 - 30 lb |
| lat pull down |
2x12 - 105 lb |
| plank |
180 sec, 90 sec, 60 sec, 60 sec, 60 sec to each side |
| other core |
2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 70 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
I felt even more sore today... let's hope my legs turn the corner soon. |
| Equipment: |
|
Monday, September 22, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | 9 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 60, dry, calm |
| Workout Type: | weights | core | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | leg extensions | 2x20 - 135 lb | | leg curls | 2x20 - 120 lb | | squats | 2x20 - 95 lb | | lunges | 2x20 - 65 lb | | push-ups | 25, 20 | | seated row | 2x16 - 105 lb | | shoulder press | 2x15 - 50 lb | | lat pull down | 2x15 - 90 lb | | plank | 180 sec, 75 sec, 60 sec, 60 sec to each side | | other core | 2x40 clam knee lifts, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | First day of leg weights! I tried to go really, really light to make sure I would not be crippled the next day. It felt okay and the squats did not hurt my back but they did feel a tad awkward as I have not done them in ages. I should get used to the movement soon. |
| Equipment: | Raleigh town bike |
Friday, September 19, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:30 AM |
| Distance: |
|
| Time (total): |
45 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
weights | core |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| push-ups |
25, 20 |
| seated row |
2x17 - 105 lb |
| shoulder press |
2x17 - 30 lb |
| lat pull down |
22x15 - 105 lb |
| plank |
180 sec, 45 sec, 45 sec (I suck so much...), 60 sec to each side |
| other core |
2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 70 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
Oof... the plank keeps getting HARDER. I guess I Need to do this more than two or three times per week. :( |
| Equipment: |
|
Wednesday, September 17, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:15 AM |
| Distance: |
15 miles |
| Time (total): |
gym - 45 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
mid 70s, sunny, calm, dry |
| Workout Type: |
weights | core | commute |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| push-ups |
25, 20 |
| seated row |
2x15 - 105 lb |
| shoulder press |
2x15 - 30 lb |
| lat pull down |
2x14 - 105 lb |
| plank |
180 sec, 60 sec, 60 sec, 650 sec to each side |
| other core |
2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
Plank is sucking... :(
On the way home I went along the Seattle waterfront. This is SUCH a nice way to go when the weather is cooperating; you can people watch, see the fishing boats, see the Seattle sky line, cruise through Bell Town and the heart of the city, just great. |
| Equipment: |
Raleigh town bike |
Monday, September 15, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:15 AM |
| Distance: |
|
| Time (total): |
45 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
70, sunny, dry, calm |
| Workout Type: |
weights | core | commute |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| push-ups |
22, 20 |
| seated row |
2x14 - 105 lb |
| shoulder press |
2x15 - 30 lb |
| lat pull down |
2x12 - 105 lb |
| plank |
180 sec, 120 sec, 60 sec, 60 sec to each side |
| other core |
2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters - 10 lb, 30 side bends to each side - 45 lb |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
The gym was kinda hard today. Martin does not seem to have much muscle memory, especially from when I was in college. :|
It was a great day to ride, sleeveless is still working. |
| Equipment: |
Raleigh town bike |
Friday, September 12, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:15 AM |
| Distance: |
10 miles |
| Time (total): |
gym - 45 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
70s, dry, sunny, calm |
| Workout Type: |
weights | core | commute |
| Breakfast: |
cereal |
| Lunch: |
2 random food bars, lots of almonds
2:00 PM - falafel sandwich |
| Dinner: |
Picnic at the Hiram M Chittenden locks baby! That means bread, cheese, some marinated veggie salad thingy and half a bottle of wine. Then when we got home Shelley and I split another bottle. Ouch...
A tug was pushing this mammoth, rested out barge through the locks and it was so long that when the nose of the barge eased into view it was dead silent. That was a totally cool and kinda spooky thing to see this beast of a vessel glide past. |
| Workout Food: |
water |
| Course: |
| push-ups |
25, 20 |
| seated row |
2x15 - 105 lb |
| shoulder press |
2x16 - 30 lb |
| lat pull down |
2x15 - 105 lb |
| plank |
180 sec, 60 sec, 60 sec, 60 sec, 60 sec on each side |
| other core |
2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 70 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
The weights were better than Wednesday but I felt miserable doing the plank. :(
Note to Martin - you are missing too many days! This is not rocket science, if you do something more you usually bet better at it.
For a tiny bit of variety I went to Fremont and then across the bridge and up Dexter, through downtown and then up Pike and home. God it was a nice afternoon. |
| Equipment: |
Raleigh town bike |
Wednesday, September 10, 2008
| Hrs. Sleeping: |
5 (at most...!) |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:15 AM
track - 7:30 PM |
| Distance: |
|
| Time (total): |
|
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
70s during the day cooling after sunset, dry, sunny |
| Workout Type: |
weights | core | track race |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
| push-ups |
25, 16, 4 |
| seated row |
2x15 - 105 lb |
| shoulder press |
2x15 - 30 lb |
| lat pull down |
14, 12 - 105 lb |
| plank |
180 sec, 120 sec, 60 sec to each side |
| other core |
2x40 clam knee lifts to each side, 40 aside leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters - 10 lb, 30 side bends to each side - 45 lb |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
Oh boy, the gym was not so easy today... that's what I get for taking Monday off.
When I got to the track I was sorta worried... Everyone and their brother was here for the last Wednesday night and I had not raced on the track in about a month but it turned out all right.
10 lap scratch - we dorked around and then with 2 to go I took the front to try and lead out Will F. It kinda worked as he got 3rd.
Miss and out - there were 19 of us and I got 6th. I rode the front either 2 or 3 up from the bottom and that seemed to work well. I must admit I was surprised when there were just six of us left, it happened to fast and I should have been more prepared.
5x5 points race - Tom W and I spoke prior to the start and decided to try and get away after the first or second sprint. Unfortunately we got separated and when Tom took off the first time I was not able to follow. The second time he went I bridged but he was too tired to continue. Finally, after the second to last sprint (where I got 3rd) the pack was really spread out and when the leaders pulled up I went low and took off. I got a massive gap right away and held it to the finish. Not a lot of points but it was fun to stay away. |
| Equipment: |
Raleigh Rush Hour Pro, 52x15, Zipp disk, Zipp 404 |
Friday, September 05, 2008
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:15 AM
stairs - 6:30 PM |
| Distance: |
|
| Time (total): |
gym - 45 min
stairs - 30 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
70, sunny, calm, dry |
| Workout Type: |
weights | core | commute | stairs |
| Breakfast: |
smoothie |
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
| push-ups |
25, 20 |
| seated row |
2x15 - 105 lb |
| shoulder press |
2x15 - 30 lb |
| lat pull down |
15, 12 - 105 lb |
| plank |
2x180 sec, 60 sec to each side |
| other core |
2x40 clam knee lifts to each side, 40 side leg lifts to each side, 50 steam engines, 70 leg extensions |
| back extensions |
20 straight, 20 twisting - 25 lb | Howe Street |
| Results: |
|
| Comments: |
What a day of fitness! I went to the gym, I ride to work and then Shelley and I did some stairs after work.
Today we shot for (and achieved!) 30 minutes and in that amount of time I was able to walk eight flights (2 at a time) and it felt okay. The initial soreness from last Tuesday is gone and a week or so I should be ready to start running some flights. |
| Equipment: |
Raleigh town bike |
Wednesday, September 03, 2008
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
run - 6:00 PM |
| Distance: | ride - 7 miles
run - 2.5 miles |
| Time (total): | gym - 45 min
run - 22 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, sun, calm |
| Workout Type: | weights | core | commute | run |
| Breakfast: | 3 waffles with Quark and apple butter
Good god, 3 waffles is a lot of food... |
| Lunch: | hand full of almonds, small piece of pizza, small pasta salad, yogurt parfait thingy, some pieces of chocolate and licorice |
| Dinner: | salad, bread, cheese Bud Light |
| Workout Food: | water |
| Course: | | push-ups | 25, 20 | | seated row | 2x15 - 105 lb | | shoulder press | 2x15 - 30 lb | | lat pull down | 15, 12 - 105 lb | | plank | 2x180 sec, 60 sec each side | | other core | 2x40 clam knee lifts each side, 40 side leg lifts each side, 50 steam engines, 70 leg extensions, 30 side bends each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | The gym was kinda tough because I'm a wuss and have not been since last Friday. The ride to and from work on the other hand was fantastic - I'm not sure I have ever had an awful commute on my bike... some not great but none bad.
The run was through the Arboretum with Shelley and it was a really pretty route. We went down the road from Interlaken to the Japanese Garden and then through the bypass road and then back on the gravel path. |
| Equipment: | Raleigh town bike |
Tuesday, June 10, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:15 am
race - 7:00 PM |
| Distance: |
|
| Time (total): |
race - 50 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
mid 50s, drizzle at the start, dry by the end, calm |
| Workout Type: |
core | Pacific Raceways CR |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
gym - 2x180 sec plank, 60 sec to each side, 30 ball passes, 4x20 sit-ups on incline board, 3x30 twisters - 10 lb, 3x50 leg extensions, 3x30 crunches on the ball, 40 back extensions (20 straight, 20 twisting) - 25 lb
counter-clockwise down the escape road, finish on the flats, points race format |
| Results: |
Masters
1st prime - 1st
2nd prime - 2nd
finish - 1st |
| Comments: |
|
| Equipment: |
Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels |
Monday, June 02, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 9 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 2x20 | | seated row | 2x20 - 90 lb | | shoulder press | 2x20 - 25 lb | | lat pull down | 2x20 - 90 lb | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 2x50 steam engines, 70 leg extensions, 30 twisters - 10 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | |
| Equipment: | Raleigh town bike, 38x16 |
Thursday, May 29, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 am |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core |
| Breakfast: | 6:00 am - smoothie |
| Lunch: | 9:30 am - 2 pieces pizza
1:30 pm - steamed veggies, Stonewall's Jerquee, Promax bar |
| Dinner: | |
| Workout Food: | water |
| Course: | 2x180 sec plank, 60 sec plank to each side
2x40 clam knee lifts to each side, 40 side leg lifts to each side
30 ball passes, 50 steam engines, 30 twisters - 10 lb, 70 leg extensions
2x15 sit-ups on incline board
40 back extensions (20 straight, 20 twisting) - 25 lb |
| Results: | |
| Comments: | Just some core; no aerobic anything for Martin today...! |
| Equipment: | |
Wednesday, May 28, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 am
race - 7:00 pm |
| Distance: | |
| Time (total): | gym - 30 min |
| Time (moving): | 1:05 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | Pacific Raceways CR |
| Breakfast: | 6:30 am - cereal
9:00 am - Promax bar |
| Lunch: | |
| Dinner: | |
| Workout Food: | G2 the "low calorie hydrator"
It was all I could find at the store; marketing, sheesh... |
| Course: | gym: plank - 180 sec, 120 sec, 60 sec to each side
2x40 clam knee lifts to each side, 40 side leg lifts to each side
30 ball passes, 30 twisters - 10 lb, 80 steam engines, 70 leg extensions
40 back extensions (20 straight, 20 twisting) - 25 lb
race: clockwise up the escape road |
| Results: | Masters - 3rd
official results |
| Comments: | Oh my...
This (not local) Excel guy took OFF from the f'n gun and seeing as no one was going with, 100 m later I jumped to join him. I got away clean and it took me about 500 m to catch him and we got to work. He pulled down the hill, I pulled up and we swapped the lead on the flats. As we approached the hill for the second time he turned to me and said, "I think we have a better chance if you lead on the hill." I was like fine, I pulled into the hill, up the hill and he was gone.
Shit, this is way too early to go solo I'm thinking. Once the field sees this guy coming back they are going to chase me down pronto. But what can you do? I opted for the 'put your head down and go anyway' plan.
Cut to 20 minutes later and Rory is ringing the bell for prime number one. I'm out of site and feeling pretty darn good considering it has been ages since I have put out an effort like this. 15 minutes later I get the bell for the second prime and the pack is still nowhere to be seen but I'm not going quite as fast as I was earlier...
Brian S was walking the circuit and gave me the time gap a couple of times. First I had one minute and then I think it was up to 1:30 before it started coming back down. And then I saw it. As I rounded the corner at the top of the descent you can see way back along the course and there were three riders coming after me. With four laps to go they were gaining but by then it was just two. I could recognize Kerry F and the other one was wearing orange so I was hoping it was Dave H.
As I crossed the line with three laps to go Kerry and Dave caught me. Damn. I think Kerry must have pulled three straight laps to do this - he is amazing!
In retrospect Dave should have gone right then but he was tired. Turns out Kerry was even more tired. Anyway, I kept pulling for a bit (I kinda got a second wind) and by the time we started attacking Kerry he had pretty much recovered. We got in two attacks each and then it was time to sprint. Other than the short attacks, the pace of the last two laps was pretty sedate and that gave Kerry the edge he needed. I lead it out and Dave could only watch Kerry pass him and take the win.
I found out later that the third rider was Matt H but he was not feeling too hot today and then he had a pedal blow up! That will slow you down every time. :(
Oh well, two primes and 3rd is not bad. Three more laps would have been even better.
If anyone cares, I was in the 53x23 on the climb each time (in the saddle) and in the 53x14 on the flats up top. When I saw I was getting caught I managed to stuff it into the 13 for one lap. 53x12 on the descent. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels |
Brian took some pictures at the race.
Friday, May 16, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 am |
| Distance: | walk - 2 miles
commute - 14 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 70s on the way home, sunny, fairly calm |
| Workout Type: | weights | core | walk | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 2x20 | | seated row | 2x20 - 90 lb | | shoulder press | 2x20 - 25 lb | | lat pull down | 2x20 - 90 lb | | plank | 180 sec | | other core | 3x50 steam engines, 3x30 ball passes, 3x30 twisters - 10 lb, 3x15 sit-ups on incline board | |
| Results: | |
| Comments: | I had just finished up my little upper body routine when Thom showed up and I joined him for his ab workout.
Today was the first day I was able to ride to work in just a T-shirt and shorts. The way home was just fantastic... music in my ears, a hot day, the Seattle waterfront; nice. |
| Equipment: | Raleigh town bike, 38x16 |
Tuesday, May 13, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:30 am
race - 7:00 pm |
| Distance: |
|
| Time (total): |
race - 50 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
core | spinning | Pacific Raceways CR |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
gym - water
race - 2 scoops HEED in a small bottle |
| Course: |
gym - 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts to each side, 40 side leg lefts to each side, 30 ball passes, 50 steam engines, 40 back extensions (20 straight, 20 twisting) - 25 lb, 70 leg extensions
race - counter-clockwise down the escape road, finish at the top of the hill |
| Results: |
1st prime - pack
2nd prime - 1st
finish - 2nd
official results |
| Comments: |
Today was Abigail's last spinning class at the Convention Center Bold's Gym as they are closing so I had to attend. As usual, it was pretty hard... :)
At Pacific Raceways it was the Kerry F show again; that guy is just so strong. There were a bunch of attacks early on, none of which succeeded and then one lap after the first prime I took off at the top of the hill. I got a nice gap and forged ahead and when I looked back Kerry was leading a small group so I sat up and waited for them.
ASIDE - not sure how long I could have lasted but as long as I went hard the gap was not closing...
Only three cat 1-2 riders showed up today so Rory combined our fields. The riders that came up were Kerry (who was riding in the cat 1-2 field tonight), one other cat 2 and Dave H. We all worked pretty well together with the exception of the other cat 2, his pulls were might short.
At the second prime I encouraged everyone to keep it together and so Kerry surged just enough to win it and then we regrouped. Dave let me roll across the line in front of him so I won the master's points.
At the finish I was a bit beat but our gap was monstrous so we really slowed down that last half lap. at the bottom of the hill it was obvious that everyone fancied themselves a sprinter (meaning that the pace abruptly slowed to a crawl) so I took the front and gave it the old "accelerate smoothly and go as hard as you can" in hopes of letting Dave beat one or two of these guys. Close to the top of the hill I was maxed and then first Dave and then Kerry came around me.
Kerry won way to easily and Dave had a big gap on me for 2nd. For a bit I thought I cold hold off this cat 2 guy and was actually able to shift up one more time as the road leveled off but he surged and nipped me by a wheel or so at the line. |
| Equipment: |
Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels |
Monday, May 12, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 am |
| Distance: | 9 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 2x20 | | seated row | 2x20 - 90 lb | | shoulder press | 2x20 - 25 lb | | lat pull down | 2x20 - 90 lb | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 70 leg extensions | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | |
| Equipment: | Raleigh town bike, 38x16 |
Monday, May 05, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:00 am
walk - 12:00 pm
run - 6:30 pm |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | it got up to 60 today, calm, sunny |
| Workout Type: | weights | core | walk | commute | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 2x20 | | seated row | 2x20 - 90 lb | | shoulder press | 2x20 - 25 lb | | lat pull-down | 2x20 - 90 lb | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters - 10 lb, 15, 20, 20 sit-ups on incline board | | back extensions | 20 straight, 20 twisting - 25 lb | you can see where we ran below |
| Results: | |
| Comments: | What a great day! I was able to ride to work (which is always a plus), I went along on the iWalk and then when I got home Shelley and I hit the bricks for a short jog,
My legs did feel like garbage on the run tho... I have this problem where my skin tingles and itches - especially if the has some descents - when I'm not used to running and it takes me 5-10 outings to get rid of that feeling. This time of year I'm not exactly running a lot so today was kinda uncomfortable until the last mile. Oh well; it was fantastic out and Shelley showed me a really scenic route. Nice. |
| Equipment: | Raleigh town bike, 38x16 |
Friday, May 02, 2008
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:15 am |
| Distance: |
commute - 8 miles |
| Time (total): |
walk - 45 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
upper 50s to 60, calm, dry |
| Workout Type: |
weights | core | walk | commute |
| Breakfast: |
smoothie |
| Lunch: |
stir fry veggies, rice |
| Dinner: |
tortilla chips, beer, french fries, artichoke |
| Workout Food: |
water |
| Course: |
| push-ups |
2x20 |
| seated row |
2x20 - 90 lb |
| shoulder press |
2x20 - 25 lb |
| lat pull-down |
2x20 - 90 lb |
| plank |
2x180 sec, 60 sec to each side |
| other core |
2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 twisters - 10 lb, 80 leg extensions |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
Today at work I joined the walkers. It's this group that goes out every Monday, Wednesday and Friday during lunch and kinda power walks the campus and surrounding region. It was really fun.
On the way home I hit Interlaken with the music turned WAY up. Nice. |
| Equipment: |
Raleigh town bike |
Friday, April 25, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 am |
| Distance: | 9 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | still around 40 degrees in the morning but mid 50s for the ride home |
| Workout Type: | weights | core | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | push-ups | 2x20 | | seated row | 2x20 - 90 lb | | shoulder press | 2x20 - 25 lb | | lat pull-down | 2x20 - 90 lb | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters, 80 leg extensions | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | The gym was, well, the gym but riding to and from work was a blast. I had good music on, the weather got better, the sun was out... Nice. |
| Equipment: | Raleigh town bike |
Thursday, April 24, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 am |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | In spin class we did 6 4-minute intervals where we gradually increase the resistance during the first four minutes and then back it off and speed up for the last minute. |
| Results: | |
| Comments: | Spinning was kind of hard and the commute was harder. I went so slow today... |
| Equipment: | Raleigh town bike |
Tuesday, April 22, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 50 steam engines, 70 leg extensions, 40 back extensions (20 straight, 20 twisting) - 25 lb |
| Results: | |
| Comments: | Spinning felt good today, it's not often that it does. |
| Equipment: | |
Monday, April 21, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 am |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 2x20 | | seated row | 2x20 - 90 lb | | shoulder press | 2x20 - 25 lb | | lat pull-down | 2x20 - 90 lb | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 50 steam engines, 70 leg extensions | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | |
| Equipment: | |
Tuesday, April 15, 2008
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:30 am
race - 7:00 pm |
| Distance: |
|
| Time (total): |
|
| Time (moving): |
race - 45 min |
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
mid 40s, windy, light rain |
| Workout Type: |
core | spinning | Pacific Raceways CR |
| Breakfast: |
cereal |
| Lunch: |
fish burrito, LOTS of orange juice, Promax bar, chocolate
5:00 pm - 2 scoops Perpetuem and 2 scoops Endurox R4 in a big bottle |
| Dinner: |
tortellini, 2 pieces bread w/butter, beer, tortilla w/bean dip |
| Workout Food: |
HEED |
| Course: |
core: 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters, 70 leg extensions, 40 back extensions (20 straight, 20 twisting) - 25 lb
race: flats, counter-clockwise |
| Results: |
1st prime - pack
2nd prime - pack
finish - 5th
official results |
| Comments: |
Spinning was okay, I am STILL running out of breath and need to stop once or twice each class... I never needed to do that. It seems my strength is not my weak point (as far as spinning goes anyway) but instead it's my stamina? But I was able to get back to business with the plank. That felt good.
Today it was Jim K, Charlie D, a relatively new guy I have never met before named Rowe(sp?) from ByrneInvent and Matt H, Chris G and Darren P from Excel.
Right at the start Matt took it out hard and fast for about half a lap.
ASIDE - I recall the first time someone attacked from the gun in a race. I was totally intimidated and barely able to hang on. Now it seems almost par for the course.
Darren attacked a bunch, so did Matt, I did a couple of times and each time Mat went I covered it and each time I went he chased me down. Finally, right after one of my efforts, Darren countered and I couldn't follow. Nice. A couple of guys went with him and then when I yelled at Rowe to chase Jim jumped hard and bridged up. Way to go Jim.
So the die was cast and I rode a supporting role for the remainder of the race. Somehow Rowe got away from the bunch too and eventually caught the break. So it was Darren, Jim, Rowe and Tom H from Old Town.
The last time down the drag strip I saw Jim pull off and Tom surge. He got away and held on for the win and although Jim got 4th he was super excited to finally be in the break! It's especially cool since he just got back from a week in Hawaii and did not ride while he was there. And way to go Tom - he's been knocking on the door for ages and finally made it work.
As we rounded the last corner I was just about to ask Matt (who wan on my wheel) if he wanted a lead out when I realized there were only four away and the points went five deep... So I kept my eyes open for an opportunity and somehow I got one. The front of the field slowed down (I was in about 3rd place) and as they pulled right Matt kinda drifted that direction with them. I went left and when I saw that I had 10' I went as hard as I could.
Matt started chasing but I think he thought the pack was on his wheel so he slowed for a second before he figured it out. That was enough for me and I soloed in for 5th. :)
It was a great race! It's good to have an attacking Darren back for sure. His accelerations are deceptive, he usually stays in the saddle and just speeds up; you have to watch out. It was also great to have Jim get in the break and to have Rowe (who has not raced in like 15 years) be there as well - go team! |
| Equipment: |
Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels |
Monday, April 14, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 am |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 2x20 | | seated row | 2x20 - 90 lb | | shoulder press | 2x20 - 25 lb | | lat pull-down | 2x20 - 90 lb | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 30 twisters, 70 leg extensions | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Just another day in the gym... at least I was able to do the plank for 3 minutes again unlike last week. |
| Equipment: | |
Friday, April 11, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 am |
| Distance: | 15 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core | commute |
| Breakfast: | cereal |
| Lunch: | 10:00 am - Promax bar
11:30 am - 2 bagels, cream cheese, one with lox, one with jam, Odwalla C Monster |
| Dinner: | 2 beers, pie, spinach salad at Pies & Pints |
| Workout Food: | water |
| Course: | | push-ups | 2x20 | | seated row | 2x20 - 90 lb | | shoulder press | 2x20 - 25 lb | | lat pull-down | 2x20 - 90 lb | | plank | 180 sec, 60 sec, 60 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters - 10 lb, 80 leg extensions | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | The plank was hard today, but thinking back I have done very little core this last week so no wonder. At least riding my bike felt great! On the way home I took my scenic detour |
| Equipment: | Raleigh town bike |
Tuesday, April 08, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 180 |
| Body Fat: | 8 |
| Time of Day: | |
| Distance: | |
| Time (total): | race - 43 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 40s, wet ground, mostly cloudy, calm |
| Workout Type: | core | spinning | Pacific Raceways CR |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | gym - water
race - 2 scoops HEED in a small bottle (but I only had like two sips) |
| Course: | race: counter-clockwise down the escape road, finish on the flats |
| Results: | 1st prime - 2nd
2nd prime - 1st
finish - 2nd |
| Comments: | For the first time in ages spinning felt good! I was rested and could go hard - that felt SO nice. My wind is still sucky meaning I had to seriously catch my breath a couple of times but hey, it's a start.
At the race Dave H went on the first hill and stayed away solo for one lap. We caught him half way up the second hill and I took off on the left side near the top. I got a nice gap right away and then saw Matt H chasing so I sat up and waited for him.
I had a couple of teammates in the bunch plus there were not many contenders out today so our gap grew really quickly. We worked really well together; Matt rolling his 50x11 (Jesus!) on the flats and me my 53x15. We decided to just pull through the primes so Matt got the first one and I got the second. With two laps to go our gap was enormous so we slowed a bit.
Matt left me on the front from the bottom of the last hill but we had loads of time so it was fine. Besides, I felt pretty confident about the sprint. I just kept the speed down thinking I had a much better initial jump than Matt and kept it glued to the barrier on the right side of the finishing stretch.
We got close and closer and were not going fast at all so I was in a pretty small gear... When Matt finally did make a move I stood up and felt like I easily stayed ahead of him at first. But then I had to shift up and kinda fumbled the shift. That plus Matt being a little faster than I had expected let him pull even and then he nipped me with a perfectly timed bike throw.
I threw my bike too but mine was late. Poop. Anyway, that was a super ride in that we attacked, made it a race and I actually got to sprint at the end. Plus I finally felt good while we were away. Dave got 2nd again and I learned not to underestimate Matt so much. :) |
| Equipment: | Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels |
Thursday, April 03, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters - 10 lb, 70 leg extensions, 40 back extensions (20 straight, 20 twisting) - 25 lb |
| Results: | |
| Comments: | Today was hard... why is spinning so hard this year? Is it just me meaning is it mental and it's always been like this or am I not as fit? Dunno. |
| Equipment: | |
Tuesday, April 01, 2008
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
177 |
| Body Fat: |
9 |
| Time of Day: |
|
| Distance: |
|
| Time (total): |
40 ish minutes |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
clear and cold (lower 40s) |
| Workout Type: |
core | spinning | Pacific Raceways CR |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water at the gym, one small bottle of HEED at the race |
| Course: |
core: 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters - 10 lb, 40 back extensions (20 straight, 20 twisting) - 25 lb, 70 leg extensions
race: counter-clockwise down the escape road, finish on the flats |
| Results: |
1st prime - 1st
2nd prime - pack
finish - 1st
official results |
| Comments: |
Spinning felt pretty hard today... no wind and I had to stop occasionally to catch my breath.
At the race Dave H tried a couple of accelerations, Matt H tried one big one on the hill but I covered that and the pack was riding not to lose so pretty much chased stuff down.
I was feeling like utter crap (no wind at all) and so sat on and sat on... I hate having to do that.
Towards the finish the one guy snuck off the front (no one chased him because he was not a 'known threat' I guess) and I'm sitting there watching him ride away thinking, "No..." Then Dave accelerated, I followed and for some reason I got a gap and caught the solo guy and won. |
| Equipment: |
Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels |
Monday, March 31, 2008
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:15 am |
| Distance: |
|
| Time (total): |
|
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
weights | core |
| Breakfast: |
smoothie |
| Lunch: |
8 oz yogurt, 2 Odwalla juices, Promax bar |
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| push-ups |
2x20 |
| seated row |
2x20 - 90 lb |
| shoulder press |
20, 17 - 25 lb |
| lat pull-down |
2x17 - 90 lb |
| plank |
180 sec, 120 sec, 60 sec to each side |
| other core |
2x40 clam knee lifts to each side, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters - 10 lb, 80 leg extensions |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
I still have a bit of a sore throat... And I did not sleep well at all last night. I kept waking Shelley which in turn would wake me up. :( Sleep seems to be the ultimate solution to illness and I'm not getting enough. Rats. |
| Equipment: |
|
Thursday, March 27, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 178 |
| Body Fat: | 9 |
| Time of Day: | |
| Distance: | |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | lots of salad, 2 pieces pizza |
| Workout Food: | water |
| Course: | 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters - 10 lb, 70 leg extensions |
| Results: | |
| Comments: | Okay, my legs were drained today! Those indoor TTs last night wore me out.
Core was fine but spinning was brutal as in I was a total weakling. I think I was going about 80 percent all class until Kempton had us do this interval with ever increasing resistance. Only it never stopped... and when we got to the point where it was as hard as we cold go he shouts, "Okay, now one minute here!" Nice. I had to go hard for that.
At work around 3 pm I started getting a headache and by the time I got home I felt all hot and sick (sore throat) and nasty. One word: couch. One more: television. |
| Equipment: | |
Tuesday, March 25, 2008
| Hrs. Sleeping: |
5 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
177 |
| Body Fat: |
8 |
| Time of Day: |
|
| Distance: |
|
| Time (total): |
spinning - 45 min
Pacific Raceways - 45 min? |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
mid 40s, rain |
| Workout Type: |
core | spinning | Pacific Raceways |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
core: 2x180 sec plank, 60 seconds to each side, 2x40 clam knee lifts to each side, 40 side lifts on each side, 30 ball passes, some twisters - 6 lb, some leg extensions
Pacific Raceways: flats (counter-clockwise) |
| Results: |
1st prime - 1st
2nd prime - pack
finish - 1st
official results |
| Comments: |
Okay... this was my first day back after our Hawaiian vacation and it was a bit of a shock to the system. :) All the core stuff went fine but spinning was HARD. I felt like (read: I most certainly was) gasping for air the whole time. In fact, I had to stop pedaling a few times (three I think) just to catch some air. I felt like I was super un-fit even though my strength felt all right.
At the race it was the same story. I could go hard for short amount of time and then I was sucking wind big time. But a little elaboration is necessary...
The weather sucked! On the drive down the rain started and it just kept getting stronger all the way to the race track. It eased up a tiny bit by the start but man, it looked grim. Matt H had on TWO raincoats.
For some reason I (along with Dave H and Matt H) missed the start... Either Rory decided to get this show the hell on the road or we did not know the start time. Anyway, the pack rolled out at about 6:45 instead of 7 like I thought they would. The three of us just rode down the track and hooked up with the bun after they completed half a lap.
God, I was positively drinking water sitting on wheels. And you know all that dragster tire adhesive and oil and who knows what other kinds of shit are on a race track were spraying in my mouth. Nice.
So after a bit (we all stayed together - for once there was no attack in the masters field!) we got the first prime bell. There was an acceleration as we bot close to the finishing straight and when this one guy jumped I noticed that Matt was sorta isolated so I jumped after him. Dave went with me. I managed to come around both of them in the saddle so that was nice but then I was practically wheezing. At my best I cold have just carried on. :( Hopefully this is just short-lived.
So it all came back together. Beth G went on a couple of attacks and lasted more than one full lap each time. The second time was about half a lap before we got the second prime bell and she was with another woman. We all kind sat up to let them sprint it out. Except for Michael P. With about 500 m to go he took off and hauled them in and beat them to the line. We all gave him a good ribbing from afar.
There were no other attacks after that but there was some confusion. We were dorking around so much that the cat 4 field caught us. Twice! After the first time Matt lifted the pace and we rolled right back past them but then with one lap to go - AFTER they had finished their race (they did not know they were done) - they passed us again as we were slowing down getting all 'tactical' and shit with one to go. Yes, it caused some confusion. Especially to this one guy in a STP jacket. [I know, I know... STP jacket in a race?]
He kind of latched on to the cat 4 field and they towed him a few hundred meters away from us before they found a clue and slowed down. By then he was way off the front. As we rounded the turn at the end of the drag strip Matt H got a rear flat. Not cool. But it opened a door for me.
I looked back, noticed there were no fast guys near me and accelerated as hard as I could. Dave H was also behind me so that probably helped a bit. As I went faster this guy off the front died hard and I caught him about 100 feet from the line. Nice.
Matt was pretty steamed about his flat but what are you going to do? I know it bites driving here, being rained on and then having your race cut short but two years ago it happened to me at the first THREE races. Not once, not twice, but three times in a row I flatted out. To his credit he did seem to get over it after a bit. :)
My hands were absolutely freezing when I finished. I think I lost feeling with about four laps to go and after I could not unzip my jersey and had to ask for help as I had no dexterity left. The field was about 25, not bad considering the conditions. But boy, there were a LOT of new masters racers there... Kinda sketchy. |
| Equipment: |
Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels |
Tuesday, March 18, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | run - 2 miles
hike - 4 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid to upper 70s, breezy, mostly cloudy, muggy |
| Workout Type: | run | core | hike |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | 2x20 push-ups, 180 sec plank, 120 sec plank, 30 sit-ups, 50 sit-ups, 60 sec side plank to each side |
| Results: | |
| Comments: | This morning Shelley and I went for a quick run along the bluff just above the beach and then when I came back I did my core stuff.
A little later Shelley, Cameron and I did the Sleeping Giant hike. I tried to find something that Cam would not complain too much about and that was fun and close and this fit the bill almost perfectly. The trail head is about two miles from our place and it's not very steep and it's pretty short and there were huge spiders suspended in the trees for Cam to look at and there was s tiny bit of climbing up rocks at the top. |
| Equipment: | |
Monday, March 17, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | walk - 7 am
core - 8 am
run - 1 pm |
| Distance: | walk - 2 miles
run - 2 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | orange juice, bread, cheese, 3 eggs, more bread, mustard, tomatoes |
| Lunch: | nothing...? |
| Dinner: | 5 beers (but they were light beers...), pasta, veggies, chocolate |
| Workout Food: | |
| Course: | push-ups - 2x20
plank - 180 sec, 120 sec
side plank - 60 sec to each side
sit-ups - 2x50
leg extensions - 70 |
| Results: | |
| Comments: | I went for a brisk (2 mile?) walk down the beach this morning and when I got back did some push-ups and some core. Then at 1 pm Shelley and I went for what was probably a 2 mile run along the beach in the other direction. Shit, it was hot and muggy... not the best running conditions.
It felt good to do something. |
| Equipment: | |
Friday, March 14, 2008
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:15 am |
| Distance: |
|
| Time (total): |
|
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
weights | core |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| push-ups |
2x20 |
| seated row |
2x20 - 90 lb |
| shoulder press |
2x20 - 25 lb |
| lat pull-down |
2x20 - 90 lb |
| plank |
2x180 sec, 60 sec to each side |
| other core |
2x40 clam knee lifts each side, 40 side leg lifts each side, 30 ball passes, 50 steam engines, 30 twisters - 12 lb, 70 leg extensions |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
ENTHUSIASM FOR THE GYM IS EBBING...! I can't wait for the midweek races to start so I can ditch this stuff. The plank feels good lately, really strong. And it's been that way all week. I'll take it. |
| Equipment: |
|
Thursday, March 13, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:30 am |
| Distance: |
|
| Time (total): |
spinning - 45 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
core | spinning |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts to each side, 40 side leg lifts each side, 50 steam engines, 30 twisters, 40 back extensions (20 straight, 20 twisting) - 25 lb |
| Results: |
|
| Comments: |
Spinning was hard but I felt okay...! Not 100 percent but okay. I'll take that any day. |
| Equipment: |
|
Tuesday, March 11, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | run - 2.4 miles |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | dry, mostly sunny, breezy, mid 40s |
| Workout Type: | core | spinning | run |
| Breakfast: | smoothie |
| Lunch: | Promax bar, Odwalla juice |
| Dinner: | 2 burritos, salad, 2 Guinness , 4 cookies |
| Workout Food: | water |
| Course: | core - 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts each side, 40 side leg lifts each side, 70 leg extensions
run - around the outside of Seward Park clockwise |
| Results: | |
| Comments: | Core was okay, so was spinning (my legs felt a little heavy) but the run Shelley and I did was awesome. It was a super day out, the park was beautiful and we chatted the whole way around. |
| Equipment: | |
Friday, March 07, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 am |
| Distance: | |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | smoothie |
| Lunch: | salad, pasta, Promax bar, 2 Odwalla juices, water, 3 pieces Pilot Bread w/peanut butter |
| Dinner: | Boca burger, bun, cheese, brownie |
| Workout Food: | water |
| Course: | | push-ups | 2x20 | | seated row | 2x20 - 90 lb | | shoulder press | 2x20 - 25 lb | | lat pull-down | 2x20 - 90 lb | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts each side, 40 side leg lifts each side, 30 ball passes, 30 twisters - 10 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Gym, shmim, I'm losing motivation for this... |
| Equipment: | |
Thursday, March 06, 2008
| Hrs. Sleeping: |
7 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
7:20 am (after the gym) - 178 |
| Body Fat: |
8 |
| Time of Day: |
5:30 am |
| Distance: |
15 miles? |
| Time (total): |
core - 25 min
spinning - 45 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
core | spinning | commute |
| Breakfast: |
cereal |
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
core: 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts each side, 30 side leg lifts each side, 30 ball passes, 2x50 steam engines, twisters, 40 back extensions (20 straight, 20 twisting) - 25 lb, 80 leg extensions
spinning: nice... we did five 5 min intervals that consisted of increasing the resistance for each of the first four minutes and then letting some off and speeding up for the last minute. 90 sec rest, repeat except start the next one with slightly more resistance. |
| Results: |
|
| Comments: |
For the first time in a while spinning felt good and I worked hard. Such a relief.
At lunch I rode into downtown for a haircut. Riding this bike in the city is a BLAST. |
| Equipment: |
Raleigh town bike |
Tuesday, March 04, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts to each side, 40 side leg lifts each side, 30 ball passes, 2x50 steam engines, 40 twisters, 40 back extensions (20 straight, 20 twisting) - 25 lb, 100 leg extensions |
| Results: | |
| Comments: | Spinning killed me today... I had to stop three times just to catch my breath. Yikes...
My commute was awesome though; it is by FAR the best way to travel. |
| Equipment: | Raleigh town bike |
Monday, March 03, 2008
| Hrs. Sleeping: | 5...? |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 am |
| Distance: | |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 2x20 | | seated row | 2x20 - 90 lb | | shoulder press | 20, 16 - 25 lb | | lat pull-down | 2x20 - 90 lb | | plank | 2x180 sec, 60 sec to each side | | other core | 2x30 clam knee lifts each side, 30 side leg lifts each side, 30 ball passes, 30 twisters - 12 lb, 2x20 knee lifts | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | I am running out of enthusiasm for the gym... I'll go until the end of this month for sure and maybe until the end of April but that's it. Then it's just core and cycling. |
| Equipment: | |
Friday, February 29, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Time (total): | |
| Time (moving): | elliptical trainer - 20 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | cardio | core |
| Breakfast: | cereal |
| Lunch: | chocolate, 3 pieces pilot bread w/peanut butter, 2 Odwalla juices, tea, 3 mandarin oranges, 2 cookies |
| Dinner: | 3 pieces pizza, spinach salad, 2 beers |
| Workout Food: | water |
| Course: | 20 minutes on the elliptical trainer with hear rate between 115-120.
2x180 sec plank, 60 sec to each side, 2x50 steam engines, crunches, leg extensions with 12 lb dumbbell, lots of random things, twisters, 2x15 sit-ups on inline board, 40 back extensions (20 straight, 20 twisting) - 25 lb |
| Results: | |
| Comments: | So... I was not in the mood for weights and my legs were sore (lunges yesterday) so instead I spent a few minutes on the elliptical trainer to loosen things up and then did a big core/ab session. It was kinda fun. |
| Equipment: | |
Thursday, February 28, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | 3 scoops Recoverite in a tall glass, massive bowl of cereal |
| Lunch: | veggie burger, juice, water, 2 packets of Grandma's Homestyle Cookies (400 calories per packet!), Odwalla juice |
| Dinner: | |
| Workout Food: | water |
| Course: | 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts each side, 30 side leg lifts, 50 steam engines, 30 twisters - 10 lb, 40 back extensions (20 straight, 20 twisting) - 25 lb, 80 leg extensions |
| Results: | |
| Comments: | Oh baby, Martin was flat/tired/spent/toast today... I guess weights and three indoor TTs did me in yesterday and I was at about 80 percent (max) during the whole spinning class. And I wanted to eat and drink something much more substantial than water the entire time...
I'm such a wuss. Long ago one of my strengths was long rides, back-to-back-to-back days, stage races, etc. and now that I'm on this one week on and one week off or one day on and then one day off plan (read: lifestyle) I need rest like it's going out of style. C'est La vie, eh? |
| Equipment: | |
Tuesday, February 26, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:30 am
Yoga - 7:00 pm |
| Distance: |
|
| Time (total): |
spinning - 45 min
Yoga - 90 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
core | spinning | Yoga |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts, 30 side leg lifts to each side, 50 steam engines, 30 twisters - 10 lb, 40 back extensions (20 straight, 20 twisting) - 25 lb, 80 leg extensions
Bikram Yoga at the Sweatbox |
| Results: |
|
| Comments: |
The gym was the usual thing, my motivation for core was still there and I felt good during spinning so went fairly hard.
Hot Yoga on the other hand was a shock to the system.
For those of you that don't know what it is, this is Bikram Yoga done in a heated room. They crank it up to around 105 degrees (big-ass forced air heater hanging from the ceiling) and then you do poses, stretches and breathing exercises while dripping sweat all over the place. And when I say dripping I of course mean the water is running off you like someone is hosing you down.
If you can handle it it's great! Shelley and I have been here in the past a couple of times and when she started back up again I figured it would be good for me too.
Somehow I positioned myself right in the path of the hot air that was getting blasted form the heater. This was actually extremely uncomfortable as I felt my skin was getting cooked off my body. No kidding. I had to bend at the waist several times just to get out of the way of the air.
And it pretty much kicked my ass. We walked there and back and both of us were still pretty warm after the half mile walk home. One word: hydrate. |
| Equipment: |
|
Friday, February 22, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
|
| Distance: |
|
| Time (total): |
|
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
weights | core |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| push-ups |
3x15 |
| seated row |
3x15 - 90 lb |
| shoulder press |
3x15 - 25 lb |
| lat pull-down |
3x15 - 90 lb |
| plank |
2x180 sec, 60sec to each side |
| other core |
2x40 clam knee lifts on each side, 30 side leg lifts on each side, 50 steam engines, twisters, knee lifts |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
Got the workout done and then got in some social time at the gym. :) |
| Equipment: |
|
Thursday, February 21, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:30 am |
| Distance: |
|
| Time (total): |
spinning - 45 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
core | spinning |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts on each side, 30 side leg lifts on each side, 50 steam engines, 30 twisters - 10 lb, 40 back extensions (20 straight, 20 twisting) - 25 lb, 50 leg extensions |
| Results: |
|
| Comments: |
Spinning was not so bad this time... Thursday has usually been tough but today was okay. |
| Equipment: |
|
Wednesday, February 20, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
|
| Distance: |
|
| Time (total): |
|
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
weights | core |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
| push-ups |
3x15 |
| seated row |
3x20 - 90 lb |
| shoulder press |
3x15 - 25 lb |
| lat pull-down |
3x20 - 90 lb |
| incline leg press |
20x90 lb, 20x180 lb, 20x270 lb, 20x360 lb |
| squat (Smith) |
15x90 lb, 15x140 lb, 15x160 lb |
| lunges (free bar) |
20x70 lb, 2x20 - 90 lb |
| leg curls |
3x15 - 135 lb |
| leg extensions |
15x175 lb, 2x15 - 195 lb |
| plank |
2x180 sec, 60 sec to each side |
| other core |
2x40 clam knee lifts to each side, 30 side leg lifts to each side, 50 steam engines, 2x20 knee lifts |
| back extensions |
40 back extensions (20 straight, 20 twisting) - 25 lb | |
| Results: |
|
| Comments: |
Super leg workout today - it just felt good. |
| Equipment: |
|
Tuesday, February 19, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:30 am |
| Distance: |
|
| Time (total): |
|
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
core | spinning |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts each side, 30 side leg lifts each side, 50 steam engines, twisters, 40 back extensions (20 straight, 20 twisting) - 25 lb |
| Results: |
|
| Comments: |
|
| Equipment: |
|
Monday, February 18, 2008
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Time (total): | 45 min ish |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 20, 20, 15 | | seated row | 3x20 - 90 lb | | shoulder press | 20, 15, 15 - 25 lb | | lat pull-down | 3x20 - 90 lb | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts on each side, 30 leg lifts on each side, 30 ball passes, 50 steam engines, 20 knee lifts | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | It's a school/work holiday and I got up early anyway... I guess I figured if I didn't I might do nothing all day and perhaps it was a good thing as I was moving pretty slow. |
| Equipment: | |
Friday, February 15, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | plank 2x180 sec, 60 sec to each side, 2x30 clam knee lifts on each side, 30 side leg lifts on each side, 2x50 steam engines, back extensions (20 straight, 20 twisting) - 25 lb |
| Results: | |
| Comments: | Okay, after the euphoria of completing three indoor TTs last night I was hit with the reality of spinning this morning and it hurt. I was not able to go as hard as I usually do and actually had to stop twice and rest for a few seconds.
We did all kinds of killer intervals with accelerations. |
| Equipment: | |
Tuesday, February 12, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | 2x180 sec plank, 60 sec on each side, clam knee lifts, side leg lifts, steam engines, back extensions |
| Results: | |
| Comments: | Okay, we hit it hard today! Then again, have I ever attended an easy spinning class...? I think not. |
| Equipment: | |
Monday, February 11, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 am |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 20, 20, 15 | | seated row | 3x20 - 90 lb | | shoulder press | 16, 20, 20 - 25 lb | | lat pull-down | 3x20 - 90 lb | | plank | 2x180 sec, 60 sec on each side | | other core | steam engines, knee lifts | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | My back was too sore to ride yesterday plus the weather was kinda wet - not the most motivation there... Today the back felt good. At least it seems to be recovering more quickly than before I got serious about my PT. |
| Equipment: | |
Friday, February 08, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Time (total): | 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core |
| Breakfast: | smoothie |
| Lunch: | 8 ox yogurt, bagel with cream cheese and LOTS of lox, bagel with just cream cheese, water |
| Dinner: | Mexican (which equals too much food), 2 beers |
| Workout Food: | water |
| Course: | 2x3 min plank, 60 sec to each side, 2x40 clam knee lifts, 30 leg lifts to each side, ball passes, leg extensions, crunches, sit-ups, twisters, incline board sit-ups |
| Results: | |
| Comments: | It felt good to not do any weights today.. just not in the mood.
I was kind of doing my own ab routine when Ken L and Thom W showed up and I joined them in theirs for extra credit. |
| Equipment: | |
Thursday, February 07, 2008
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:30 am |
| Distance: |
|
| Time (total): |
spinning - 45 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
core | spinning |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
I got in 2x3 min of plank again! Along with the side plank and knee and leg lifts.
Spinning was great! It started out with a scare as the CD player was not working and I think I have never done an exercise class with no music at all... but it turned out fine. We did some super intervals and got the job done. |
| Results: |
|
| Comments: |
|
| Equipment: |
|
Wednesday, February 06, 2008
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:15 am |
| Distance: |
|
| Time (total): |
1:30 |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
weights | core |
| Breakfast: |
smoothie |
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| push-ups |
2x20 |
| seated row |
2x20 - 90 lb |
| shoulder press |
2x20 - 25 lb |
| lat pull-down |
20, 18 - 90 lb |
| incline leg press |
20x90 lb, 20x180 lb, 20x270 lb, 3x15 - 360 lb |
| smith machine squat |
15x90 lb, 2x15 - 110 lb |
| lunges |
3x20 - 70 lb |
| leg extensions |
15x155 lb, 15x175 lb, 15x195 lb |
| leg curls |
3x15 - 135 lb |
| other core |
I forgot... but I did something |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
It felt great to do sets of 20 push-ups again! Such a small thing for some people but a big deal for me.
My legs were a tad tired - not sure from what but no biggie. |
| Equipment: |
|
Tuesday, February 05, 2008
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:30 am |
| Distance: |
|
| Time (total): |
spinning - 45 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
core | spinning |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
|
| Results: |
|
| Comments: |
I got in my 2x3 min of plank! Did the side plank and some knee and leg lifts and the hip abductor machine. I have got to get my back in order!!!
Holy mother, this was a hard spinning workout. We did these five minute intervals where you just keep dialing up the resistance for four minutes and then take a bunch off and try to speed up for the last minute. Ouch. 60 seconds of rest and repeat; five times.
There is no WAY that I would do this kind of thing alone, no possible way. That's why I come here. |
| Equipment: |
|
Monday, February 04, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 6:30 am (after breakfast) - 182 lb |
| Body Fat: | 9 |
| Time of Day: | 5:15 am |
| Distance: | |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | cereal |
| Lunch: | rice, stir fry veggies, 3 fortune cookies, banana |
| Dinner: | 3 pieces pizza, 2 beers, chocolate |
| Workout Food: | water |
| Course: | | push-ups | 20, 20, 15 | | seated row | 3x20 - 90 lb | | shoulder press | 20, 16,15 - 25 lb | | lat pull-down | 16, 16, 15 - 90 lb | | plank | 3 min, all the other core stuff then 3 min more | | other core | 10, 10, 9 leg lifts on incline board, 3x20 sit-ups on incline board, 3x15 leg lifts | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Today felt good! Now I just need to ride more! All this stuff will not help my cycling very much...
My core is starting to feel stronger though, I just need to make sure I do the stuff the PT told me to do and not just all the traditional ab crap. |
| Equipment: | |
Friday, February 01, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 20, 20, 15 | | seated row | 20, 20, 20 - 90 lb | | shoulder press | 16, 15, 15 - 25 lb | | lat pull-down | 16, 15, 15 - 90 lb | | plank | 3 min, 1 min, 60 sec to each side | | other core | TONS! 30 ball passes, 2 sets of steam engines, crunches, leg extensions, 2 sets twisters - 10 lb, 3 sets of 15 sit-ups on incline board | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | I felt good doing the weights for some reason so tried for more. It was nice to be able to do a little extra.
Ken L and Thom W joined me for abs - that was nice. |
| Equipment: | |
Thursday, January 31, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | cereal |
| Lunch: | cookies, 3 pieces rye bread with peanut butter, 2 8 oz yogurts, tea |
| Dinner: | pasta |
| Workout Food: | water |
| Course: | plank - 180 sec, 60 sec, 60 sec to each side
2x40 clam knee lifts on each side
40 back extensions, 20 straight, 20 twisting - 25 lb |
| Results: | |
| Comments: | Wow, great spinning workout today. WE did four 5 min 'intervals' where we dialed up the resistance for each of the first four minutes and then for the last one we backed it off and sped up. Some sprints, single leg drill and we were done.
I was so bummed that I could not do the plank for 2x180 sec! What is my deal? It was cake on Wednesday. |
| Equipment: | |
Wednesday, January 30, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 am |
| Distance: | |
| Time (total): | 2 hours! Am I a gym rat or what... |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 3x15 | | seated row | 3x15 - 90 lb | | shoulder press | 3x15 - 25 lb | | lat pull-down | 3x15 - 90 lb | | incline leg press | 20x90 lb, 20x180 lb, 20x270 lb, 5x15 - 360 lb | | smith machine squat | 15x70 lb, 15x90 lb, 15x100 lb | | lunges | 3x20 - 50 lb | | leg curls | 15x155 lb, 2x15 - 175 lb | | leg extensions | 15x135 lb, 2x12 - 150 lb | | plank | 2x3 min, 60 sec to each side | | other core | 30 steam engines, 30 twisters - 12 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Today was a good day. I had already started my leg stuff when Thom W showed up but that was fine, I just got in some extra sets of leg press. My back feels totally fine doing these now - yes!
It was fun to do squats again which I have not done in ages... And it felt safe to do them in the machine.
It's funny, I'm a little stronger than Thom in every leg exercise except for the curls and extensions, he goes about 20 heavier than me on those exercises. |
| Equipment: | |
Friday, January 25, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 am |
| Distance: | |
| Time (total): | 1:30 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core | indoor exercise class |
| Breakfast: | smoothie |
| Lunch: | 2 pieces pizza, tea, some m&m candies, Odwalla protein drink |
| Dinner: | Lola - because it's my birthday today |
| Workout Food: | water |
| Course: | | push-ups | 3x15 | | seated row | 3x15 - 90 lb | | shoulder press | 3x15 - 25 lb | | lat pull-down | 3x15 90 lb | | plank | 180 sec, 60 sec, 60 sec on each side | | other core | bent leg knee lifts - 2x40 each side, 2x30 twisters | | back extensions | 50 - 190 lb [on machine] | indoor exercise class - lots of walking lunges, lots of pushups, shoulder presses, some rubber band upper body stuff, tons of bun toners with a dumbbell clamped behind my knee, leg lifts, abs, 120 sec plank |
| Results: | |
| Comments: | Initially I just wanted to get to the gym early to get home early to get to work early. When I was half way through my little upper body routine I remembered that Friday is the day that Ken et all work out with Abigail. I figured what the heck, finished my deal and joined them.
Since it was my birthday I got to do whatever exercises I wanted and I chose lunges. I know, way out of control... who knows what Martin will do next year!?
But it was fun to not do gobs of cardio for a change. We got to talk, make bad jokes, critique each other's form, all world changing stuff. Ken and Thom are off to grace the grand opening of grey with their presence tonight, I'm off to eat some smashed potatoes. |
| Equipment: | |
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | cereal |
| Lunch: | 10:00 am - banana, 3 mandarin oranges, 8 oz yogurt, 3 pieces Pilot Bread w/peanut butter
1:00 pm - 8 oz yogurt, tea, banana |
| Dinner: | salad, pasta, 2 Bud Lights |
| Workout Food: | water |
| Course: | plank - 2x180 sec, 60 sec to each side
40 clam knee lifts, 40 twisters, 40 leg extenders |
| Results: | |
| Comments: | Okay, I can tell I need to do way more of these hip exercises... I am SO weak. I had totally forgotten about these until Greg K mentioned them at the last ride we did. Oops.
Spinning was hard today. But because the workout was hard, not because I felt like crap so that's two thumbs up. Way up. |
| Equipment: | |
Thursday, January 24, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 180 lb - YES! |
| Body Fat: | 9 |
| Time of Day: | 5:00 am |
| Distance: | |
| Time (total): | 1:30 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 3x15 | | seated row | 3x15 - 90 lb | | shoulder press | 3x15 - 25 lb | | lat pull down | 3x15 - 90 lb | | incline leg press | 20x90 lb, 20x180 lb, 20x270 lb, 5x15 - 360 lb, 20x270 lb | | smith machine squat | 12x50 lb, 12x70 lb, 12x90 lb | | dead lift | 15x20 lb, 15x40 lb, 15x60 lb | | leg curls | 3x15 - 135 lb | | leg extensions | 3x15 - 155 lb | | plank | 2x180 sec, 60 sec to each side | | other core | 40 clam knee lifts on each side, 30 ball passes, 2x20 leg scissors, 2x20 twisters - 12 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Okay, I can finally do the f'n plank for two times three minutes again! Man, this is the weirdest exercise in that one day it's relatively easy and the next day it's impossible. What's with that?
I had just finished my little upper body routine and started in on legs when Thom W shows up and he's doing the same thing so I jumped into his workout. It meant a few extra sets of leg press but no biggie, I felt great today. I can still drop the weight as low as I want with no back pain. I would rather have done lunges instead of dead lifts but what they hey, that's what you get when you do someone else's workout, right? Besides, the company far outweighs missing the one exercise. |
| Equipment: | |
Monday, January 21, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:45 am |
| Distance: | |
| Time (total): | 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | smoothie |
| Lunch: | 10:00 am - cereal |
| Dinner: | brown rice, kale, tofu, glass of wine, four satsuma size oranges, 10 pieces of red licorice |
| Workout Food: | water |
| Course: | | push-ups | 3x15 | | seated row | 3x15 - 90 lb | | shoulder press | 3x15 - 25 lb | | lat pull-down | 3x15 - 90 lb | | plank | 180 sec, 60 sec, 60 sec, 60 sec to each side | | other core | 30 ball passes, 2x30 steam engines, 2x20 leg scissors, 2x20 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | I didn't have to work today so went totally crazy and slept in for 30 minutes! I know, I'm nuts.
Other than the damn plank which was hard as hell today I felt fine so I did lots of other ab stuff to make up for it. And today it was fun, I think I like abs... |
| Equipment: | |
Thursday, January 17, 2008
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:30 am |
| Distance: |
|
| Time (total): |
spinning - 40 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
core | spinning |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
2x180 sec for the plank [first time in weeks!], 60 sec to each side, 40 steam engines, 30 leg scissors, 40 twisters |
| Results: |
|
| Comments: |
Abigail was sick today so Kempton took over. He did this bit where we would pedal hard and then speed up for the last 15 seconds. The first effort was 60 seconds, then 45 and then 30. I do wish he would go the entire 45 minutes though and then cool down and not cool down for the last five. Heck, it would be cool if the class started at 6 and then we could go for the whole hour. |
| Equipment: |
|
Wednesday, January 16, 2008
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
182 (5:00 pm) |
| Body Fat: |
|
| Time of Day: |
gym - 5:00 am
CycleU indoor TT - 5:10 and 6:10 pm |
| Distance: |
|
| Time (total): |
gym - 90 min
indoor TT #1 - 14:35*
indoor TT #2 - 15:36 |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
weights | core | CycleU indoor TT |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
| push-ups |
3x15 |
| seated row |
3x15 - 90 lb |
| shoulder press |
3x15 - 25 lb |
| lat pull-down |
3x15 - 90 lb |
| incline leg press |
20x90 lb, 20x180 lb, 20x270 lb, 3x15 - 360 lb, 20x270 lb, 20x180 lb |
| lunges |
3x20 - 70 lb |
| leg curls |
3x15 - 135 lb |
| leg extensions |
3x15 - 155 lb |
| plank |
3x180 sec straight, 60 sec each side |
| other core |
40 steam engines, 40 twisters |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
official CycleU indoor TT results |
| Comments: |
As usual, it was hard to get up and go to the gym... but once I got there and started doing legs I felt the best I have all year. Heck, the best I have felt in the last four months! Especially the leg press, for the first time I was able to drop the sled/weight all the way down with NO back pain. And I felt strong.
At the indoor TT I got in a nice, long warm up and then when the gun went off for my first heat I had no resistance. I was spinning like mad in my biggest gear and yelled at Lang to try and fix my unit. As seconds elapsed I watched my position fall from 1st to 2nd and eventually I was last. Then it suddenly got much harder, he got it fixed. Instantly I jumped from last to 1st and was about 700 m in front of 2nd. What must have happened is that the program was still registering my speed and distance but was just not correctly applying resistance. Oops...
Oh well, it sucks to have a malfunction but what can you do? I just tried to settle into a rhythm and ride it out. With about 2 km to go I was about 1200 m in front of 2nd and then suddenly it was only 300 m. I guess it happened again with another guy and by the time his unit's resistance kicked in he had almost caught me.
So, I got a fabulous time but it felt about 60 seconds too fast is my guess. So I'll call the first effort 15:35.
The second effort was devoid of mechanicals. Dustin W was there and starting about half way in he began pulling away from me. He never looked back and I got what is for me an average time. On the bright side my second time was not much slower than my first assuming my first one was indeed 60 seconds off. |
| Equipment: |
Bianchi Volpe, 38/50, 12-25 |
Saturday, January 12, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | too scared to check... |
| Body Fat: | |
| Time of Day: | 5:00 am |
| Distance: | |
| Time (total): | 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | cereal |
| Lunch: | two 8 oz yogurts, veggies, veggie crumble sloppy joe leftovers, water |
| Dinner: | 3 pieces pizza, 2 helpings salad, water, 4 figs, crystallized ginger |
| Workout Food: | |
| Course: | | push-ups | 3x15 | | seated row | 3x15 - 90 lb | | shoulder press | 3x12 - 50-40 lb (I used a different machine today) | | lat pull-down | 3x15 - 90 lb | | other core | 30 ball passes, 2x20 steam engines, 2x20 leg scissors, 20 twisters | |
| Results: | |
| Comments: | Oh man, I f'd up my neck/upper back somehow yesterday and it's lingering. Like mad. Just getting down into the push-up position was not at all comfortable and I was totally unable to do the plank. I got down, put weight on my forearms and it killed. I had to get up after 10 seconds. I also did not chance the back extensions.
I had planned on meeting Tony C after work for some stairs but he did not show... You hear that Tony? I was there and you were not. So what did Martin do? He went home. Sheesh, it was a super nice night out too, dray, calm, all that. |
| Equipment: | |
Thursday, January 10, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 183 |
| Body Fat: | 8 |
| Time of Day: | 5:30 am |
| Distance: | |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | 8 oz yogurt, Promax bar |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | |
| Results: | |
| Comments: | After a leisurely warmup of something like three minutes Abigail launched into 15 minutes of hell. We did one minute of climbing followed by one minute of high cadence followed by more climbing (read: high resistance) followed by more fast riding followed by exhaustion. Then we got busy.
I was able to do the plank for 3 min on the first set today and 2 min on the second. Hopefully that is slowly coming back.
My weight is 183. :( |
| Equipment: | |
Wednesday, January 09, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 181 |
| Body Fat: | 9 |
| Time of Day: | 5:00 am |
| Distance: | |
| Time (total): | 90 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | cereal |
| Lunch: | bulger wheat, veggies, tofu, 8 oz yogurt, tea, water |
| Dinner: | whole wheat pasta, tomato sauce with garbanzo beans, Brussels sprouts, water |
| Workout Food: | water |
| Course: | | push-ups | 3x15 | | seated row | 3x15 - 90 lb | | shoulder press | 3x15 - 25 lb | | lat pull-down | 3x15 - 990 lb | | incline leg press | 20x90 lb, 20x180 lb, 20x270 lb, 12x360 lb, 2x15 - 360 lb, 20x270 lb, 20x180 lb | | lunges | 3x20 - 70 lb | | leg curls | 3x15 - 135 lb | | leg extensions | 3x15 - 155 lb | | plank | 2x120 sec, 60 sec on each side | | other core | 20 steam engines, 20 twisters | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Oi... It went okay today but I was kinda flat for my first set of heavy leg presses and the plank. I guess you can't just take two weeks off from this and then jump right back in where you were.
My weight is over 180! ALARM. |
| Equipment: | |
Saturday, December 29, 2007
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 am
trainer - 4:40 pm |
| Distance: | |
| Total Time: | gym - 90 min
trainer - 50 min |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core | trainer |
| Breakfast: | smoothie |
| Lunch: | rice, veggies, chocolates, Odwalla protein drink, water, juice |
| Dinner: | Christmas cookies, salad, Boca burger, bread, more bread w/butter, more Christmas cookies |
| Workout Food: | |
| Course: | | push-ups | 3x15 | | seated row | 3x15 - 90 lb | | shoulder press | 3x15 - 25 lb | | lat pull-down | 3x15 - 90 lb | | incline leg press | 20x90 lb, 20x180 lb, 20x270 lb, 3x15 - 360 lb, 20x270 lb, 20x180 lb | | lunges | 3x20 - 70 lb | | leg extensions | 3x15 - 135 lb | | leg curls | 3x15 - 120 lb | | plank | 2x180 sec straight, 60 sec on each side | | other core | 30 ball passes, 30 steam engines, 30 twisters | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | The gym felt good considering I have not been there in a while. Then again, your body messes with you at times and after an extended absence I have felt good several times on the first day back and then like crap the following day.
After work I met Tony C at his house and we set up pour bikes on trainers and rode while we watched Dust to Glory which is this pretty cool film about the Baja 1000 off-road endurance race. I mostly just rode steady with a few intervals of more resistance but no high cadence at all. We had to chat after all... :) |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
Saturday, December 22, 2007
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Total Time: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | push-ups | 3x15 | | bent over row | 3x15 - 90 lb | | shoulder press | 3x15 - 25 lb | | lat pull down | 3x15 - 90 lb | | plank | 2x180 sec straight, 60 sec each side | | other core | 30 ball passes, 50 steam engines | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | All good, I need to ride my bike... |
| Equipment: | |
Friday, December 21, 2007
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | spinning - 40 min |
| Total Time: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | |
| Results: | |
| Comments: | Okay, I had a SUPER core workout this morning... all the usual stuff and hip abductors and adductors as well. And I felt good during the spinning class but for some reason Kempton B cut it a bit short. No matter, it was a really good workout. |
| Equipment: | |
Thursday, December 20, 2007
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 am
CycleU indoor TT - 5:15 pm |
| Distance: | |
| Total Time: | indoor TT - about 15:35 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core | CycleU indoor TT |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | push-ups | 3x15 | | seated row | 3x15 - 90 lb | | shoulder press | 3x15 - 25 lb | | lat pull-down | 3x15 - 90 lb | | incline peg press | 20x90 lb, 20x180 lb, 20x270 lb, 15x360 lb, 15x360 lb, 20x270 lb, 20x180 lb | | lunges (barbell, free) | 3x20 - 70 lb | | plank | 3 min straight | | other core | 30 ball passes, 2x20 sit-ups on incline board | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | The gym went great today except I totally forgot the leg extensions and curls! :( There I was, chatting away and after walking out and driving half way home I figured it out. Oh well.
At the indoor TT I signed up too late and all but the first slot were sold out. I tired to go extra hard and was motivated to do so but my body would only let me get a pretty average result. Poop. I did not feel crushed but maybe the gym took a little bit of a toll. And maybe I Just need to get fitter. :|
I'm realizing I need to ride my bicycle more. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
Monday, December 17, 2007
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Total Time: | 60 min |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | 6:30 am - smoothie |
| Lunch: | 10:00 am - Promax bar
11:00 am - leftovers |
| Dinner: | salad, brussel sprouts, tempeh, glass of wine, ice cream |
| Workout Food: | |
| Course: | | push-ups | 3x15 | | seated row | 3x15 - 90 lb | | shoulder press | 3x15 - 90 lb | | lat pull-down | 3x15 - 90 lb | | plank | 2x180 sec straight, 60 sec on each side | | other core | 30 ball passes, 40 steam engines, 30 twisters w/5 lb, 15 sit-ups on incline board | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | I came this close to not going to the gym this morning... but half way through the workout it got better. "The moral of the story..." and all that I guess. |
| Equipment: | |
Friday, December 14, 2007
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 am |
| Distance: | |
| Total Time: | 60 min |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | Tacher Christmas party! |
| Workout Food: | |
| Course: | | push-ups | 3x15 | | seated row | 3x15 - 90 lb | | shoulder press | 3x15 - 25 lb | | lat pull-down | 3x15 - 90 lb | | plank | 2x180 sec straight, 60 sec on each side | | steam engines | 2x40 | | ball passes | 30 | | twisters | 3x30 - 5 lb | | incline sit-ups | 3x20 | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | I had my first really good feeling upper body workout in a while, nice. And lots of core; I need to stay on that or my back is sure to suffer in the summer...
I did not touch my legs to rest them a bit after Tuesday/Wednesday/Thursday and prior to the weekend. |
| Equipment: | |
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Total Time: | core - 30 min
spinning - 45 min |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | plank - 2x180 sec straight, 60 sec on each side
2x40 steam engines
2x20 leg scissors
2x30 twisters
40 back extensions (20 straight, 20 twisting) - 25 lb |
| Results: | |
| Comments: | Abigail (my spinning instructor) has been in FIRE. I heard from two different sources that she just killed it Tuesday and today was no picnic. I guess that's why I show up.
We did this great 'pyramid' that consisted of one minute heavy, one minute easier but with increased cadence, two minutes heavy, one minute easier, three minutes heavy, you get the idea. For a break we got to do four minutes with heavy resistance after that... |
| Equipment: | |
Friday, December 07, 2007
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:30 am |
| Distance: |
|
| Total Time: |
60 min |
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
weights | core |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
| push-ups |
3x15 |
| seated row |
3x15 - 90 lb |
| shoulder press |
3x14 - 25 lb |
| lat pull down |
3x15 - 90 lb |
| plank |
3 min |
| other core |
3x20 leg lifts, 3x50 steam engines, 3x20 twisters, 3x15 sit-ups on the incline board |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
No legs today! I did core with Thom W again and he just kills it... He had that incline board ALL the way up on the top notch and I was gasping for air after like the eighth rep. I'm sore. |
| Equipment: |
|
Thursday, December 06, 2007
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Total Time: | spinning - 45 min |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | |
| Results: | |
| Comments: | I felt like I had to catch up with all the core work I have been missing so I did. I did all my planks, twisters, leg lifts and back extensions with 25 pounds.
Spinning was super. After warming up we did five 5 min efforts with ever increasing resistance until the last minute when we dialed it down and tried to speed up. Good stuff. |
| Equipment: | |
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 4:45 pm - 181 |
| Body Fat: | |
| Time of Day: | gym - 5:00 am
CycleU indoor TT - 4:45 pm |
| Distance: | |
| Total Time: | gym - almost 2 hours!
CycleU indoor TT #1 - about 15:25?
CycleU indoor TT #2 - about 15:45? |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core | CycleU indoor TT |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | push-ups | 3x15 | | seated row | 3x15 - 90 lb | | shoulder press | 3x15 - 25 lb | | lat pull-down | 15, 14, 12 - 90 lb | | incline leg press | 20x90 lb, 20x180 lb, 15x360, 12x410 lb, 12x410 lb | | hack squat | 15x90 lb, 15x120 lb, 15x120 lb | | lunges | 20x70 lb, 20x90 lb, 20x90 lb | | leg extensions | 15x175 lb, 15x195 lb, 15x195 lb | | leg curls | 12x90 lb, 15x105 lb, 15x120 lb | | plank | 2 min | | other core | 30 ball passes, 20 twisters | |
| Results: | official CycleU results |
| Comments: | Yeah! Now that was a weight workout.
Several weeks ago I did legs with Thom W and a few days ago we decided to try and do it again. We're pretty equal (when it comes to legs anyway) and so this was great. I was able to jump right into his workout and use the same weights and do the same amount of reps. Of course I was at the gym way too long buy hey, I'll figure it out.
At the indoor TT I was really worried that the weights would make me pay a big price and totally die but it was not as bad as I thought. Sure, I felt the effects of the gym but I was able to do okay.
In the first race Ian M just killed it. He says he's about eight pounds lighter than last year and is stronger to boot. Nice. I went out too hard and faded quit a bit towards the end. In the second race everyone was taking it easy or something and I was in the lead at the half way point. Then came the big hill and Ian soared into the lead. Dustin V was also holding back but started to gain on my as I faded again. With about two minutes left he sensed he could catch me and put in a huge effort. With a few seconds to go he caught me and I had to push like hell just to hold him off. Which I managed to do by just three seconds. I was done. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
Thursday, November 29, 2007
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:30 am |
| Distance: |
|
| Total Time: |
45 min |
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
core | spinning |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
|
| Results: |
|
| Comments: |
Man I was sore from those leg exercises yesterday. Really sore. Like it hurt to sit on the toilet sore. Nothing like doing lunges after taking, oh I don't know, maybe a year off?
Anyway, spinning was great. We started out with 14 15 sec sprints! Then the class got hard. |
| Equipment: |
|
Wednesday, November 28, 2007
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:30 am |
| Distance: |
|
| Total Time: |
60 min |
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
weights | core |
| Breakfast: |
smoothie |
| Lunch: |
handful of almonds, some toasted soy beans, fish burrito, water |
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| leg curls |
3x15 - 135 lb |
| leg extensions |
3x15 - 155 lb |
| hack squat |
12x90 lb, 12x120 lb, 12x140 lb |
| lunges |
20x70 lb, 20x90 lb, 20x90 lb |
| leg curls |
12x105 lb, 12x120 lb, 12x120 lb |
| push-ups |
3x12 |
| plank |
2x180 sec straight, 60 sec right side, 60 sec left side |
| other core |
30 ball passes, 20 bicycles, 20 twisters |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
Well, after my first two exercises I walked into the other room and bumped into Tom W who was also doing legs and finished his workout with him. We did three sets of hack squats on the machine and then three sets of lunges on the squat machine. And leg curls again. :)
I'm gonna try to focus on legs more Wednesdays... not heavy, just more exercises. Tom started out with the incline leg press and so this would add two exorcizes. That would be good I think. |
| Equipment: |
|
Monday, November 26, 2007
| Hrs. Sleeping: |
7 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
Still too scared to check after the holidays... :( |
| Body Fat: |
|
| Time of Day: |
5:30 am |
| Distance: |
|
| Total Time: |
60 min |
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
weights | core |
| Breakfast: |
smoothie |
| Lunch: |
2 handfuls almonds, 1 sleeve Fig Newtons |
| Dinner: |
salad, bread, humus, tomato sauce, ice cream, beer |
| Workout Food: |
water |
| Course: |
| leg curls |
3x15 - 135 lb |
| leg extensions |
3x15 - 155 lb |
| incline leg press |
4x20 - 270 lb |
| push-ups |
15, 15, 12 |
| bent over row |
3x15 - 70 lb barbell |
| shoulder press |
11, 11, 12 - 15 lb dumbbells |
| upright row |
3x12 - 15 lb dumbbells |
| lat pull down |
3x12 - 90 lb |
| plank |
2x180 sec straight, 60 sec let side, 60 sec right side - 30 sec rest between sets |
| other core |
20 bicycles, 20 twisters, 30 side bends to each side - 45 lb |
| back extensions |
15 straight, 15 twisting - 25 lb | |
| Results: |
|
| Comments: |
Man, my back was sore after yesterday... it seems riding big gears on hills and reefing on the bars is not what the doctor ordered. :( I can really feel it doing the incline leg press, at first I can't go very deep at all and my back hurts; then on the 3rd set I loosen up and it (usually) feels okay. |
| Equipment: |
|
Wednesday, November 21, 2007
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:30 am |
| Distance: |
|
| Total Time: |
60 min |
| Weather: |
|
| Workout Type: |
weights | core |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
| leg curls |
3x15 - 135 lb |
| leg extensions |
3x15 - 155 lb |
| incline leg press |
20x270 lb, 20x315 lb, 3x15 - 360 lb |
| push-ups |
3x12 |
| bent over row |
3x12 - 70 lb barbell |
| shoulder press |
3x13 - 15 lb dumbbells |
| upright row |
3x12 - 15 lb dumbbells |
| lat pull down |
3x12 - 90 lb |
| plank |
2x180 sec, 60 sec right side, 60 sec left side |
| other core |
30 ball passes, 20 side bends each side with 45 lb |
| back extensions |
20 straight, 20 twisting - 20 lb | |
| Results: |
|
| Comments: |
The leg press felt pretty good today but I'm so sure I can muster the motivation like I used to do either up the weight or the reps. By contrast all the upper body stuff felt hard and flat. |
| Equipment: |
|
Friday, November 16, 2007
| Hrs. Sleeping: |
7 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:30 am
stairs - 4:45 pm |
| Distance: |
|
| Total Time: |
stairs - 30 min |
| Weather: |
Low to mid 50s? But it felt fine and I just wore a short sleeve shirt. |
| Workout Type: |
weights | core | stairs |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| leg curls |
3x15 - 155 lb |
| leg extensions |
3x15 - 135 lb |
| incline leg press |
4x20 - 270 lb |
| push-ups |
3x12 |
| bent over row |
3x12 - 70 lb barbell |
| shoulder press |
3x12 - 15 lb dumbbells |
| upright row |
3x15 - 15 lb dumbbells |
| lat pull down |
3x12 - 90 lb |
| plank |
2x3 min, 1 min on the right, 1 min on the left, 30 sec rest between sets |
| other core |
NOTHING! |
| back extensions |
DITTO | |
| Results: |
|
| Comments: |
While at the gym I could feel the motivation being steadily leached out of me... I started off fine but when I got to the push-ups (which I obviously suck at) I was not so pumped, even more so for the last couple of exercises and then when it was time for core all I could muster was the plank.
I was so done. |
| Equipment: |
|
Thursday, November 15, 2007
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:30 am |
| Distance: |
|
| Total Time: |
spinning - 45 min |
| Weather: |
|
| Workout Type: |
core | spinning |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
I'm back to 2x3 min for the plank! And I gotta say, the first one felt pretty easy... |
| Results: |
|
| Comments: |
We had a different spinning instructor today, Robin. I know she means well but man, it's amazing what a difference there is between her and Abigail.
1) Robin never looks up and is always focused on whatever she is doing so no one ever gets any tips or encouragement!
2) She never explains what she is doing and if I wasn't an used to her style then I might not know what 'pickup' or 'hover', etc. meant.
3) She does not really do what she is tells us to do. I realize instructors get tired and can't always be sprinting when they tell us to do so but at least say you won't... I look to my spinning instructor as an example of what to do. One time she told us to keep our upper body still and not 'bounce' and of course she is bobbing all over the place. :(
Anyway, all my bitching aside, I still go to these classes as I think they are great. And really, you get out of them what you put into them, right? Nothing like an age-old adage to bring it all I home I always say. |
| Equipment: |
|
Wednesday, November 14, 2007
| Hrs. Sleeping: |
7 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:15 am
stairs - 5:00 pm |
| Distance: |
|
| Total Time: |
weights - 60 min
stairs - 30 min |
| Weather: |
It was NOT as cold as this morning for sure! Quite pleasant in fact considering the time of year... 50 maybe? |
| Workout Type: |
weights | core | stairs |
| Breakfast: |
cereal
9:30 am - big handful of almonds |
| Lunch: |
grilled tuna panini, bagel, Odwalla juice |
| Dinner: |
assorted greens, lentils, onions, wine, ginger snaps, ice cream |
| Workout Food: |
water at the gym |
| Course: |
| leg curls |
3x15 - 135 lb |
| leg extensions |
3x15 - 155 lb |
| incline leg press |
20x270 lb, 20x315 lb, 3x15 - 360 lb |
| push-ups |
15, 15, 12 |
| bent over row |
3x12 - 70 lb |
| shoulder press |
3x12 - 15 lb dumbbells |
| upright row |
3x12 - 15 lb dumbbells |
| lat pull down |
3x12 - 90 lb |
| plank |
3x2 min straight, 60 sec each side, 30 sec rest between sets |
| other core |
30 ball passes, 20 bicycles, 10 twisters (I was rapidly losing motivation today...) |
| back extensions | |
| Results: |
|
| Comments: |
The gym felt good until it cam time for core work, then I kinda lost steam and tapered off dramatically. It felt odd being here today and then I realized the last time I was at the gym was one week ago!
Today I just walked the Howe Street stairs two at a time. And although I walked them all faster than when we were walking them yesterday morning it felt 100 times easier. Running these is SO hard. Or I am SUCH a wimp and just like to whine.
I was hoping Tony C would join me today but no, Martin goes solo.
Note to self - remember to bring my iPod. |
| Equipment: |
|
Thursday, November 08, 2007
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:30 am |
| Distance: |
|
| Total Time: |
core - 30 min
spinning - 45 min |
| Weather: |
|
| Workout Type: |
core | spinning |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
The usual sets of plank and then loads of other stuff. And by loads I mean lots. |
| Results: |
|
| Comments: |
Wow, spinning was hard today. I could not rise above the heaviness and so could not go really hard. Still a good workout though; my instructor (Abigail) is one of the best I have ever had for sure. |
| Equipment: |
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Wednesday, November 07, 2007
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
5:00 pm - 178 |
| Body Fat: |
|
| Time of Day: |
gym - 5:15 am
ride - 1:00 pm
indoor TT - 5:15 pm, 6:15 pm |
| Distance: |
|
| Total Time: |
gym - 60 min
ride - 2 hours
indoor TT - 60 min? |
| Weather: |
|
| Workout Type: |
weights | core | ride | CycleU indoor TT |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
gym - water
ride - Perpetuem
indoor TT - Heed |
| Course: |
| leg curls |
3x15 - 135 lb |
| leg extensions |
3x15 - 155 lb |
| incline leg press |
20 (270 lb), 20 (315 lb), 3x15 (360 lb) |
| push-ups |
15, 15, 13 [I sure suck at doing push-ups!] |
| bent over row |
3x15 - 60 lb barbell |
| shoulder press |
12, 12, 12 - 15 lb dumbbells |
| upright row |
13, 14, 12 - 15 lb dumbbells |
| lat pull down |
14, 14, 12 - 90 lb |
| plank |
2x180 sec, 60 sec right side, 60 sec left side - 30 sec rest between sets |
| other core |
30 ball pass, 30 twisters |
| back extensions |
20 straight, 20 twisters - 20 lb |
ride - Log Boom Park, Hollywood Hill, Paradise Lake loop, Log Boom |
| Results: |
I'll post 'em as soon as I get 'em... Sheesh, sometimes CycleU kinda pisses me off with their level of professionalism about this stuff.
Finally - the official results. |
| Comments: |
On the ride today I went out with a few of the women that race on ByrneInvent and tried to teach them a bit about tactics. This is pretty hard when you are not actually racing and the next event is still months and months away but I did my best and kept the conversation limited to just the concepts of attacking and blocking. And it was fun! I tried to give them just two or three things to take away from the ride and I hope I succeeded.
I got to the indoor TT with _very_little time to spare... after the ride I had to run downtown to get my hair cut (because I'm getting MARRIED in two days!) and then it was back out to Sand Point way. My first time was around 15:20 which is not too bad but my second was around 15:50 which kinda illustrates my fitness at this time of year. Usually, as I get fitter, my second time gets closer to my first (and my first gets a little faster as well). But I was not going 100 percent either - by conscious choice. During the first event I was going maybe 90 the whole time and during the second one when I saw that I was going to be the fastest pretty easily I slacked off to maybe 85 percent (if you can accurately quantify this sort of thing...).
That means I have a little more in the tank which makes me happy. :) I heard the fastest time of the evening was around 14:55 which is attainable for me in a month maybe?
I probably _seems_ like I did a ton of work today but the ride was the slowest i have ever gone on that loop... no biggie at all. |
| Equipment: |
Bianchi Volpe, 38/50, 12-25 |
Monday, November 05, 2007
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:15 am |
| Distance: |
|
| Total Time: |
60 min |
| Weather: |
|
| Workout Type: |
weights | core |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| leg curls |
3x15 - 135 lb |
| leg extensions |
3x15 - 155 lb |
| incline leg press |
4x20 - 270 lb |
| pushups |
15, 15, 12 |
| bent over row |
3x15 - 60 lb barbell |
| shoulder press |
11, 12, 11 - 15 lb dumbbells |
| upright row |
12, 12, 12 - 15 lb dumbbells |
| lat pull down |
12, 13, 11 - 90 lb |
| plank |
2x180, 60 sec right side, 60 sec left side - 30 sec rest between sets |
| other core |
30 ball pass, 30 twisters, 20 side bends each side - 45 lb |
| back extensions |
20 straight, 20 twisting - 20 lb | |
| Results: |
|
| Comments: |
The legs felt okay, nice. And today is the first time that I have tried to do two 3 minute sets of the plank instead of three 2 minute sets. It was hard but it worked. |
| Equipment: |
|
Friday, November 02, 2007
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:15 am |
| Distance: |
|
| Total Time: |
60 min |
| Weather: |
|
| Workout Type: |
weights | core |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
Good old water from the metallic tasting drinking fountain at the gym... |
| Course: |
Just Martin's usual all-over body routine... some legs, some upper body and some core. |
| Results: |
|
| Comments: |
After doing a big, fat nothing yesterday this felt fine. Amazing sometime show one day of rest can help you bounce back. Nice. |
| Equipment: |
|
Wednesday, October 31, 2007
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:15 am - gym
5:00 pm - stairs |
| Distance: |
|
| Total Time: |
gym - 60 min
stairs - 30 min |
| Weather: |
A little cold today... something like 50? I started the stairs in short sleeves and it took me at least three flights to feel comfy. |
| Workout Type: |
weights | core | stairs |
| Breakfast: |
|
| Lunch: |
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| Dinner: |
|
| Workout Food: |
|
| Course: |
weights - all over with five sets of leg press today
core - the usual 5 sets of plank plus extras
stairs - walk, run, repeat |
| Results: |
|
| Comments: |
The gym felt good - I am well rested if nothing else. But then the stairs felt hard, like I had just done them or something... I guess it was just one day ago but still.
The bar was set kinda high from the stair session with Jim K yesterday so today I had to alternate walking and running again. :( I made it but boy, not easy... |
| Equipment: |
|